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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
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