Strength
16 Min EMOM:
1st Min: 6 Strict Pull Ups
2nd Min: 3 Weighted Strict Pull Ups AHAP
* If you are not going prescribed pick a movement that is relatively easy for you for the 6 reps and something more challenging for the 3 reps and rotate that way.
*72 reps total
WOD
10 rounds for time:
2 Jerks…from the floor (205/145)…if not RX, pick a heavy weight for yourself…really push
3 HSPU
***12 Min Cutoff***
ADV WOD
14 Min AMRAP:
100 ft Overhead Yoke Carry (4x across black mats) (60lb loaded/empty)
3 Rope Climbs
TEC WOD
35 min w/ Partner
*Alternate between AB and Rower
1- AB/Row Cals
2- 10 Ball Slams 20/15 – 10 Russian Twists – 10 SLSU – 10 Reverse Crunches -10 Squats w/ball
*Cals is score
