Warm-up
Grab a box
3 rounds of
10 deficit HRPU feet on the box
10 side hip raises each side (ft on the box)
10 barbell Bulgarian split squats on the box for each leg
Add weight for each round of split squats
Work on kipping ring dips as a skill
Strength
1.DB/KB Strict Press
5-5-5-5 (each arm)
2.Push-press (Dumbells Optional)
3-3-3-3
WOD
Partner WOD
20 Minute AMRAP
7 Back Squat (225/135)
9 Box Jumps (30/24)
11 Ring Dips
1 person works at a time. If you are working out solo, rest 1:1
Games- take load from the floor
Regional- 205, 125
Open – 185, 115