Warm-up
Tabata
first half – Bottom of Squat Hold
2nd half – T’s, Ys, Is, Ws
-OH Stretch (athlete’s choice)
Strength
1. DB Strict Press
5-5-5-5-5
2. One minute of Back Squats
Hold the bar on your back in the bottom of a squat for the entire minute, standing every 15 seconds (:15,:30,:45, :00)
Work up to your heaviest load. Rest as needed between sets. 5 true attempts
WOD
2-4-6-8-10
Squat Clean
Ring Muscle-up
Games (205,135)
Regional (185,120) 1-2-3-4-5 MUPs
Open (165,105) 1 MUP every rounds, or strict chest to bar chin-ups x2
Masters- Chest to Bar Pull-ups x2