WARM UP:

50 Jump Rope Singles

10 Bumper Jacks 2″ + 4″

10 Y’s, T’s, and W’s

10 Reverse Fly’s

2 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

5 Inch Worms

10 Scorpions

Then:

Mobility

WIN

SKILL:

3 Sets

5 Ring Swings

5 Ring Dip Swings

Then:

4 Sets

4 Unbroken Ring Muscle Ups

*Adv. 5-7

LIFT:

Back Squat

3 x 3

2 x 2

3 x 1

*Build to a heavy single for the day.

WOD:

“MACHINE GUN KELLY”

40-30-20

Thrusters (45/35)

Double Unders

Then:

1K Row

*10 Min. Cap

FIT

SKILL:

3 Sets

20 Weighted Sit Ups

*Push a plate above your head.

40 Bicycles

*Rest 1 Min.

LIFT:

4 Sets

8e DB Bent Row

8 DB Reverse Fly’s

8 Banded Face Pulls

WOD:

AMRAP 10

15 Front Squats (95/65)

30 Double Unders (60 Singles)

12/8 Cal. Row