-Warm Up-


AmRaP 8


8 air squats 

8 push ups 

8 straight leg sit-ups 

100m Run



-Strength/Skill -

 

EMOTM 6


MIN 1 - 5-7 False Grip Tempo Ring Row 

MIN 2 - 10/8 Cal Bike


*Focus should be on maintaining the False Grip the entire pull. 


-WOD-

 

AmRaP 16


20/15 Cal Bike

20 Sit-ups

Strict Gymnastics Pull*


*Athletes have the choice for the strict pull...

1-3 Strict Muscle-Ups

5-10 Strict Pull-Ups

7-15 Strict Ring Rows 


COOL DOWN 

FOR RECOVERY


5:00 Foam Rolling Low Back & Hammies

5:00 Long Hold Stretching Low Back & Hammies