Warm-up
5 Rounds
250m Row
10 Gymnastic Kips
10 Overhead Squats
3 Wall Walks
Strength
Squat Snatch 3x5 @80%
(pick one for rest between sets 1k row/2k bike/800m run)
LITE
5 Rounds
10 DB Shoulder Press
45-60sec. Hollow Rock Hold
MetCon
RX
"Open WOD 15.3"
AMRAP 14 Minutes:
7 Muscle-ups
50 Wallballs, 20/14lbs
100 Double-unders
SCALED
AMRAP 14 Minutes:
50 Wallballs, 14/10lbs
200 Single-unders
LITE
For Time:
1000m Row
2k Bike
Competition Side Work
Choose ONE of the following based on perceived weaknesses.
20 Rope Climbs For Time
For Time:
1 Mile Run
5/4k Bike
Rest 4min.
5/4k Bike
1 Mile Run
