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