Wednesday | 4.10.19

Skills and Drills:

15min clcok(pick based on weakness)

30 Strict MU

or

15 Legess Rope Climb (no kip, as straight as possible)

or

50 Strict Rope Pullup

Strength

EMOM 6 Steps (3l/3r)

1-3 OH Lunge

5-7 Front Lunge 4 & 8 rest

9-12 Back lunge Accending Wt

Bench

5x5 @ 75%-80%

Reverse Hyper

4x20 @ 25% BS

Pause Back Squat

2rm for day

WOD

Complete as many rounds as possible in 20 minutes of:

10 Dumbbell Thrusters (50/35)

10 Pull-ups (Kipping Allowed)