Warmup
Skills
Emom 12
10 strict ring dips / assistance
2 strict muscle ups / 10 ring rows
:30 sec l-sit / plank
WOD
4 rds for time
400 m run
15 thrusters 50 /35’s
12/8 cal assault
7 devil press 50/35’s
Rest 2:00
Level 2
4 rds
300 m run
10 thrusters 35/25
10/6 cal
5 devil press 35/25
rest 2 min
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
