Warm Up
EMOM 6 mins
-3 EB Cluster
-3 V Up
-(Alternate)5 Kip Swing/3 Divebomber Push Up

MOB
Athlete's Choice

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Ring Dips x 10 reps
Minute 2 – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups
Minute 3 – Legless Rope Climb from seated position x 1 ascent

B.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

C.
Every two minutes, for 16 minutes (8 sets):
Power Clean + Push Jerk + Split Jerk

Build to today’s heavy.

D
Ten rounds for time of:
Row 10/8 Cals
10 Dumbbell Squats (50/35 lbs)
8 Toes-to-Bar
6 Burpees Over the Dumbbell

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