Warm Up 86 (No Measure)
5 Min of KB Complex:
w/ 1 arm alternating
Deadlift
Deadlift, Clean
Deadlift, Clean, Press
+
2 RNFT:
10 Bird Dog w/ Abduction (/side)
20 Dead Bug
Chest-To-Bar Pull-ups (EMOM 8)
-Choose the reps but try and stay consistent.
Metcon (Time)
3 RFT:
500m Row
15 Ring Dips
50 Double Unders
15 Supine Bar Rows
20 KBS @ 53/35
*20 min time Cap*
Scale 1:
500, 10, 30, 10, 15
Scale 2:
350
10 Jumping
50 SU
10 Ring Rows
15 @ 35/25
Metcon (No Measure)
3 RNFT:
60 Sec Tall Kneeling KB Front Rack Hold
30-60 Sec L-Sit
-Squeeze your glutes hard on the front rack hold.
-L-Sit of paralette or rings