Warm-Up
Shoulder Stuff
+
3 Rounds
15 Am KB Swings
10 Inch Worms
10 Ring Rows
30 sec Handstand Hold/Plank
Strength
Level I
Strict Pull Ups – 3 x 5
Bentover Row – 3 x 8
Level II
Strict Pull Ups – 3 x 5 at same difficulty as last week
Chin Ups – 3 x 5 at same difficulty as last week
Level III
A) Strict Pull Ups
4 x 6-8, AHAP
B) Tempo Ring Dips:
5 x 1-3
Slow down
Explosive up
C) Tabata Push Ups
8 x 20/10
WOD:
Level I
EMOM x 25
Min 1: 10-20 Push Ups
Min 2: 10-20 Ring Rows
Min 3: 10-20 Hollow Rocks
Min 4-5: Run 400m
Level II
25 min AMRAP
Run 400m
20 Pull Ups
20 HSPU
Row 500m
Level III
7 min AMRAP
50 Double Unders
7 Muscle Ups
+
rest 3 min
+
7 min AMRAP
15 Chest to Bar
10 Strict HSPU
5 OH Squat – 135/95
+
Rest 3 min
+
5 min AMRAP
Wall Ball
