Warm-up
25/20 Calorie Bike
Then
2 Rounds
10 Single Leg Hamstring Curls on sliders (5 Per side)
5 High Pulls From the pockets
5 Muscle Snatches
50’ Bear Crawl
Strength
EMOM12
Deadlift
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Rep
Working up to a heavy single. Make these challenging building sets. Do not worry about setting a new PR.
WOD
30-20-10
Bike For Calories
Power Snatch 95|65
Schwinn Bike: 45-30-15 Cals
Level 2 – 75|55
Level 1 – 65|35
Extra Work
30 GHD
10 Muscle UPs
30 GHD
10 Bar Muscle UPs