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Monday 08072023

Warmup

Core / Tabata

-Toes to bar

-hs hold / plank hold



STRENGTH

EMOM 10:

1 squat clean- Increase loading across as many sets as possible.– Aim to get close to 90%. This should not be a PR attempt. The goal is to find something heavy for the day.


WOD

RX

For time:

40 burpee box-overs (20/24 in)

30 deadlifts (135/185 lb)

20 overhead squats

10 muscle-ups

SCORE: 

TOTAL TIME


Level 2

For time:

40 burpee box-overs (20/24 in)

30 deadlifts (105/155 lb)

20 overhead squats

5 muscle-ups

SCORE: 

TOTAL TIME


Level3

For time:

30 burpee box-overs (16/20 in)

20 deadlifts (75/115 lb)

10 overhead squats

5 low ring foot-assisted muscle-ups

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