Friday 01062023

WARMUP

STRENGTH

3 alternating sets of:

8 Half Kneeling Single Arm Kettlebell Palm Arnold Presses

21.4 complex

Deadlift + Clean + Hang Clean + Shoulder to Overhead

*80-90% of best complex, start low & build

Back Off/Option

75-80% of best complex for 3 total sets

WOD

For Time:

Row 50 calorie

100 Double-Unders

40 Single Dumbbell Box Step Overs @ 50/35

80 Double-Unders

30 Toes to Bars

60 Double-Unders

20 Barbell Thrusters @ 95/65 l

40 Double-Unders

10 Muscle-Ups/ 10 strict pu / 10 strict dips

Time Cap: 18 minutes

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