Warm-up
2:00 Bike (athletes increase the speed every :30 seconds)
Then
2 Rounds
-10 Shoulder Activator*
-10 Banded Lat Pull down in Hollow Position**
-10 DB Single Arm High Pull Each Side (Round 2 DB Muscle Snatch)
*MOD
*Use Rings or Scap Push-Ups
**Racks can be used to tie bands to for Lat Pull-Down
Rig Warm-Up
-10 Hip Touches
-10 Single Leg Strict Toes To Bar
-10 Around The World
-10 Kip Swings
-5 Knee-ups/Knees To Elbows
-10 Toes to Bar or Toes To Target
MOD Floor Warm-Up
-10 DB Drag Through
-10 SA Turkish Sit-Up
-10 DB Cross Chop Right Side
-10 DB Cross Chop Left Side
Accessory
2 Rounds: 1 Minute Each Movement
- Banded Good Mornings
- Side Steps
- Monster Walks
- Pull-aparts
WOD
3 rounds
30|22 Calorie Bike
20 Toes to Bar
30 DB Snatches 50|35
40 Sit-ups
Rest 2 Minutes
Level 2- 40|25, 15 Toes to Bar
Level 1- 30|15, 10 Toes to Bar, 20 Snatches, 20 Sit-ups
ADV- 70|50
Extra Work
EMOM 12
Odd – 2 Rope Climbs
Even – Max Strict HSPUs*
*Set is over when you come down. Can scale to max seated V-Press with a weight you can get 10 or so.
ADV – Legless