WARM UP
(00:00-22:00) 2 MINS JUMP ROPE 20 MINS OF SLIPS SCALES L-SITS INVERSIONS PLANKS STRETCHING
SWOD: Squat Snatch (75-80%)
(25:00 - 40:00)
EVERY 2 MINS 5 - 3 - 3 - 2 - 2 WARM UP WITH 10 X BAR + 7 WITH 30% OF PR
WOD: DROP IT LIKE IT'S HOT (Time)
(45:00 - 55:00) 5RDS 3 SQUAT SNATCH 10 BAR HOPS GPP - 75/55 FITNESS - 95/65 RX - 135/95 RX+ - 155/115
Warm-up 400 M RUN 10 EMPTY BAR FRONT SQUATS 5 SHOULDER PRESS 5 RING ROWS 5 INCH WORMS 10 LUNGES (EACH SIDE) WOD: Front Squat 10 MINS TO BUILD TO WORKING WEIGHT 5, 3, 2 5,5,5,5,5 @ 70% OF 1 RM FRONT
SLIPS SCALES 30 SECONDS AT EAC POSTIONS 2 MINS - LSITS 2 MINS - INVERSIONS 2 MINS - PLANK 2 MINS - STRETCHING WOD: SIT BACK AND RELAX (AMRAP - Rounds and Reps) EVERY 5 MINS FOR 20 MINS 4 MIN AMR
Warm-up 6 MIN AMRAP 10 FRANKENSTEINS 10 SCORPIANS 10 SAMSON STRETCHES 20 PASSTHROUGHS 5 BURPEE TO TARGET Skill Work RING MUSCLE UP PROGRESSIONS 3 X 10 SECONDS RING DIP HOLD 3 X 10 SECONDS ARMS LOCKE