Outdoors Primarily
Warm-up
In 6:00
500m Row
400m Run
15 Good Mornings
AMRAP Strict Press – Switch from Front Rack to Back Rack
Mobility
Forearm Rolling with Barbell
Child’s Pose on Rower for Lats
Chest Opener w/ BB on Shoulder
WOD
4 Rounds
In 6 Minutes Complete
500m Row
400m Run
20 Deadlifts 185|125
Then AMRAP
Shoulder to Overhead 185|125
Rest 2 Minutes
Level 4- 155,105
Level 3- 135,95
Level 2- 115 |75
Level 1- 95|55
Extra Work
Every 3:00 for 15:00
6/4 Ring Muscle-Ups
1:00 SB Hug Hold (140/90)
Each Round For Time
ADV – 8/6
Scale Muscle ups so they take no longer than 1:00
Or do attempts for 1:00
Sub 2x Chest To Bar or Same rep scheme and Bar Muscle ups