Warm Up
Tabata Rotating Movements
High knees
Air Squats
Straight Leg Kicks
Burps
Burps
Straight Leg kicks
Air Squats
High Knees
Skill
Ring Dip
Muscle-up
Strength
E2MOM8
Front Squat
3 Reps (moderate weight- 75-80%)
3-1-0-0*
*Slow negative 3-2-1 mississippi, 1 second pause, explode from the bottom
Then
EMOM5
1 Heavy Rep (85-90%), no pause
WOD (15 minute cap)
50/40 Assault Bike
40 Thrusters (75,55)
30 Bar Facing Burpees
20/15 Muscle-ups
Muscle-up Sub – 20 Strict Pull-ups, 20 Strict Dips
Level 2- 65|45, 40|30 Cals
Level 1- 65|35, 30|20 Cal, 20 Ring Rows, 20 Bench Dips
Extra Work
3 Rounds
100 Double Unders
10 Devil Press 50’s|35’s