Warm Up
Jumprope 3 minutes
Dynamic Drills
Then 2 Rounds of:
- Bear Crawl x 1 length
- Bar Tap x 10
- Walking Lunge x 1 length
- False Grip Ring Row x 5 @ 2111
Workout of the Day
A. 3 Sets for Quality
- Muscle Up x 3-5 OR Kipping Pull Up x 7-10
- Alt Pistol x 4-6
B. 5 Sets
- Front Squat x 1 @ 32X1 + Front Squat x 1 @ 20X1 – Rest 90 seconds between.
C. 4 Rounds for time of:
- Muscle Up x 5/3 OR Burpee Pull Up x 5
- Thruster x 10 (95/65) OR Wallball x 15
- Row 200m
- Rest 60 seconds
