WARM UP
4mins
20 Russian swings
Bear crawl
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Overhead hang
SKILL/STRENGTH
Good mornings 5×5
then
Hand stand or Kipping handstand push ups or hand stand walk practice
WOD
“Tiger Blood” 3 Rounds for time
10 Clean and Jerks 61/42.5kg
400m Run
COMPETITORS
- “Bergeron Beep Test” EMOM for as long as possible
7 Thrusters 35/25kg
7 Pull ups
7 Burpees - Rest 5-10mins
- 10 Min. EMOM:
Odd-20/15 Cal row
Even-5 Muscle Ups - Rest 5-10mins
- 7min AMRAP
1 Legless rope climb
10 Box jumps 30/24″ - “Tiger Blood” 3RFT:
10 Clean and Jerks 61/42.5kg
400m Run