A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14:
Turkish Get-Ups x 2 reps each arm
Minutes 3-4, 9-10 & 15-16:
Alternating Pistols/Pistol Progressions x 12-20 reps
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold or Plank from Rings x 45 seconds accumulated time
B. Against a two-minute running clock, complete as many reps as possible of:
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump Step-downs
Burpees x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14:
Muscle-Ups x Max Reps in 45 seconds (Or Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16:
Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time
B. Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
Rest 2 minutes between sets, and complete a total of five sets.
Rest Day
warm up:
row 250m
3x
50m shuttle run relay
skill:
throw & catch with your partner
thruster toss / ab~mat sit up toss / toss from knees / toss from laying down
WOD:
4 rounds for time
row 200m
5 KB deadlifts
5 burpees
Game & Healthy Snack