WARM UP
4mins
2 Turkish get ups each arm
10 Reverse shrugs
MOBILITY
Pistol of doom
hipster glide
Peanut crunches
G-spot trigger and axis of pain trigger
SKILL/STRENGTH
Strict press 5×5
Then
If you don’t have a strict pull up yet work on that
If you do learn kipping pull ups or improve your efficiency at them
If your a kipping beast work on bar muscle ups or butterfly pull ups
WOD
Last round of Frantasy land – 5min cut off
12/9/6
Thrusters 61/42.5kg
Bar muscle ups
COMPETITORS
- Back squat 8×4 @80% +5-10kg
- Jerk 2×2@85%,2×1@90%,1×1@95% – Do 2 more singles, if a PB is there take it, if not stick to 95%
- Snatch high pull 5×3 Heavy
- Strict pull ups 5×3 Heavy
- WOD