WARM UP
4mins
10 Windmills
10 Pause banded goblet squats
MOBILITY
Peanut crunches
Hipster glide
Peanut crunches
Shoulder trigger
STRENGTH
Strict press and ring rows 5×5
SKILL
5min EMOM
5-10 Toes to bar
or 2+ Ring muscle ups
WOD
For time – 6min cut off
40 Pull ups
30 Cal row
20 Thrusters 60/40kg
COMPETITORS
SESSION1
- Three position snatch 7sets
- 15min EMOM 1 Power clean 3 Push jerks
- 10min EMOM
1st – max rep ring dips
2nd Max rep legless rope climbs - WOD
SESSION2
- Triple 3
Row 3000m
300 Double unders
Run 3miles - 21/18/15/12/9
Toes to bar
Back extensions