WARM UP
4mins
Turkish get ups, alternating arms
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Front rack neck opener
STRENGTH
Good mornings 5×5
SKILL
5min EMOM
5-10 Strict chest to bar pull ups or
5-10 Kipping pull ups or
5-10 Kipping chest to bar pull ups
2+ Bar muscle ups
WOD
9/7/5
Muscle ups
Front squat 102.5/67.5kg
COMPETITORS
- 10min EMOM 2 Deadlifts @50-60%
- Accessory pulling 3×12
- Accessory tricep 3×12
- WOD