Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
Warm-up
3 Slow rounds
20 Perfect gymnastics kips
20 Narrow Grip OHS
20 second plank (squeeze midline and glutes to make hard)
MetCon
RX
For Time:
21-15-9
Squat Snatch, 95/65lbs
Ring Dips
SCALED
For Time:
21-15-9
Squat Snatch, 75/55lbs
Asisted Ring Dips
LITE
AMRAP 15 minutes:
400m Run
15 OH Walking Lunges w/ plate
15 Seated Dips
Strength
Alternating EMOM for 12 minutes:
Even: 2 Push Jerk @80%
Odd: 10 Box Jumps, 24/20″
Competition Side Work
2 Rounds For Time:
Run 800m
Rest two minutes
