CFE:

MOB

DYNWU

25M Partner AMRAP:

25 WB SU

20 WB Lunges

15 WB Squats

200m WB Run

*5 Burpee Penalty if Ball gets Dropped

 

CF:

MOB

A. GWOD: 

Practice for 10M – Bar Muscle Up

Then:

As Many Reps as Possible in 5 Mins

5 CTB Pullups

5 T2B

5 Hips to Rings or Hips to Bar

 

B. 

Back Squat

10 by 2

Front Squat

5 by 2

*Increasing Load to a 2RM on Both

 

C. Death by Plank

3M Plank Hold

10 Pistols or Air Squats

2M Plank Hold

10 Pistols or Air Squats

1M Plank Hold

10 Pistols or Air Squats

30s Plank Hold

50 Grasshoppers

*Every time you fall out of the Plank Hold you will have a 1 Mile Penalty Run to be Completed after the WOD is Over. 
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