Warm Up
Group warm up then 8 Min EMOM
-3 Hang Cluster
-3 Superman
-Alt: 3 Strict TTB/ 3 Diamond Push Up

MOB
Bully shoulder stretch, lax ball thoracic spine/traps, foam roll quads, whatever ails you

PUT HEAVY WEIGHT IN THE AIR
A. 15 Mins to build to Max Thruster (from rack if necessary, from the floor if you can clean it)
 

WORK THAT SUPERSET
B. Superset
   3x20 GHD Sit Up
   3x8 (each arm) DB Row (on bench), 8 RPE

SKILLZ UNDER PRESSURE
C. AMRAP 7 mins
   -1 Muscle Up
   -1 Squat Snatch (135/95)
   -2 Muscle Up
   -2 Squat Snatch (135/95)
   -3 Muscle Up
   -3 Squat Snatch (135/95)
   etc...
    *Adjust weights / scale muscle ups to CTB, pull ups, etc. - focus is on pull motion
 

PARTNER WOD - GO FAST
D. 2014 Regionals, Event 6 (with a partner, divide as needed)
   For time:
   50 Calorie Row
   50 Box Jump-Overs (24″/18″)
   50 Deadlifts (185/125 lbs)
   50 Wall Ball Shots (20/14 lbs)
   50 Ring Dips
   50 Wall Ball Shots
   50 Deadlifts
   50 Box Jump-Overs
   50 Calorie Row
  
 

Comment