Strength
ME Strict Pull Ups, 5 Min Rest, ME Kipping/Butterfly Pull Ups
Then
8 Min EMOM: 8 Ring Push Ups with external rotation at the top
*score will have three parts to report your reps..one for strict pull ups, one for kipping pull ups and one for the 64 or less ring push ups
WOD
20 Min AMRAP:
8 Burpees
10 Deadlifts (135/95)
14/11 Cal. Row
ADV WOD
30 Min AMRAP:
Blvd Run
40ft Handstand Walk or 4 Wall Walks
60 DU
TEC WOD
For Time:
4 Rounds
Blvd SIGN Sprints (go as fast as possible, but stop at sign…)
-walk/slow jog back for recovery
:30 Plank
3 Rounds
Praxair SIGN Sprints(go as fast as possible, but stop at sign…)
-walk/slow jog back for recovery
:30 Plank
THEN
2 Rounds
Blvd Run (full thing!)
20 SLSU
20 Push-ups
20 Hollow Rocks
20 Squats
