photo-13CFE:

MOB

DYNWU

WOD:

400m TT

Then:

20M EMOM

100m Sprint

3 Burpees

 

 

CF:

MOB

DYNWU

 

A. Back Squat

1 by 8 @ 65%/1 by 8 @ 70%/1 by 6 @ 80%/ 1 by 6 @ 85%

Front Squat

4 by 5 @ 70/75/80/85%

 

B. GWOD:

Muscle Up Progression 

(or)

3 Rounds for Quality:

10 Kipping Leg Raises

10s L Hang after the 10 Reps

10 Strict Ring Rows

 

C. 3RFT:

20 Russian KB Swings (2P.1.5P)

10 Alt KB Clean and Bottom Up Press (2P/1.5P)

6 Alt Handstand Shoulder Taps*

*LV1-2 Should do 1 Regular CTF Pushup then tap opposite hand to each shoulder for Every Rep

*LV3 Should do on Box or Asst w Band

 

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