Strength
7×5 Strict Ring Dips…superset with :15 Parallette L-sit hold
WOD
EMOM for 20 Mins:
1st Min: 15 Russian KB (70/53)
2nd Min: 40 DU
3rd Min: 15 HSPU
4th Min: 40 DU
*550 reps if completed RX
ADV WOD
12 Min AMRAP:
12 Alt. Pistols
12 Alt. DB Snatch (50/35)
1 Legless Rope Climb
TEC WOD
30min AMCAP w/ Partner
1st: Alt AB/Row for Calories (score)
2nd: 20 DU’s (3x singles)
20 Lunges
20 Russian Twists w/ 20/15 slam ball
20 Slam Ball Tricep Extensions 20/15
