01/07/2022
0-6min: Dynamic & Light Barbell Warm-Up
Strength (2min cycles)
6-16min: Front Squat – 5x6 (50%, 60%, 72.5% x 3 sets)
*2min transition
Skills (2min cycles)
18-28min: Kipping Pull Ups / Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets
28-33min: WOD Brief & Set-Up
33-45min: WOD – 12min AMRAP of:
10 Thrusters – 30/45
8 Burpee Box Jumps – 50/60
6 Bar Muscle Ups (Scale to Toes to Bar)
45-50min: Post-WOD Recovery
50-60min: Shoulder Press – 5x6 (50%, 60%, 72.5% x 3 sets)
Extra WOD – For Time:
50 Cal Row
50 Push Ups
50 Air Squats
50 Cal Row
*10min Cap