Warm Up
Row 300/200m (No Straps)
Then 2 Rounds of:
- Bear Crawl x 1 length
- Deadhang x 30 seconds
Workout of the Day
A.
Every 2 minutes, for 18 minutes (3 sets of each):
- Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
- Station 2: Row 200/150m
- Station 3: Wall Walk x 2-3
B. EMOM for 20 minutes (5 Sets)
- Minute 1 – Row 200/150m
- Minute 2 – Bar Facing Burpee x 10-12
- Minute 3 – Thruster x 10-12 (95/65lbs)
- Minute 4 – CTB Pull Up x 10-12
