Warmup
Tabata
Vsnaps
Back ext.
Strength
OH squats
5-4-3-2-1
Wod
21-15-9
Oh squats 135/95
Ctb pull-ups
level 2
oh squats 95/65
pull-ups
Rest 5 min
20 ring muscle ups/bar / low ring progression
Accessories
3 rds
5-10 strict pull-ups
12 Zpress
15 lat push downs
WARMUP CORE - tabata scissors russian twists banded squats banded glute bridges STRENGTH BACK SQUATS every 2:00 x8:00 4x8 reps @67% HWPO WOD 3 Rounds For Time: 80 Double Under 40 Wall Ball 20/14 200 m
STRETCH DAY! Option A: Active Recovery WOD "Who-ville" On the 2:00 x 10 Rounds: 5 Strict Pull-ups/ ring rows 10 Air Squats 15 AbMat Sit-ups Max Calorie Row *Score: Total Calories Option B Run 5 k 3.6k
WARMUP strength strict press every 1:30 1x10@65 1x8 @70 1x6@ 74 power snatch every 2:00 1x4 @55 1x3@60 1x2@ 67 1x1@ 70% WOD 4 Rounds For Time: 20/15 Cal Fan Bike 15 Handstand Push Up/ db push press 10
