Indoors Primarily
Warm Up
2 Rounds
1:00 each station/no rest
-Banded Hollow Rocks
-Push-Ups with Feet On Box
-Banded Double External Rotation
Skill/Accessory
EMOM6
Odd – 30s Muup Transitions
Even – 30s Static Iso Ring Row Hold or dead hang
ADV – Strict MuUps or Strict Chest 2 Rings, 30s chin over ring hold
Rest 3 mins and sanitize
EMOM6
Odd – 30s Wall Climbs
Even – 30s Shoulder taps or Handstand Hold
Scaled – Wall Plank or High Plank Shoulder Taps
ADV – 45s
Mod Skill
EMOM6
Odd – 30s Bent Over Rows
Even – 30s Bent Over Row Iso Hold
Rest 3 Mins
EMOM6
Odd – 30s Wall Climbs or Plank Walk Outs
Even – 30s Shoulder Taps from Plank or HS Hold
WOD
20 Minute AMRAP
10 Strict Pull-ups
20 Box Jumps
30 Push-ups
40 Abmat Sit-ups
Level 2 – 20 Push Ups
Level 1 – 15 Push Ups
RX+ – 20 Ring Dips, 30 T2B
ADV- 5/3 Strict Muscle Ups, 20 Ring dips, 30 T2B
RX+WOD
20 Minute AMRAP
10 Strict Pull-ups
20 Box Jumps
20 Ring Dips
30 Toes 2 Bar
ADV WOD
20 Minute AMRAP
5|3 Strict Muscle Ups
20 Box Jumps 27|24
20 Ring Dips*
30 Toes 2 Bar
*Muscle Up to Rings
MOD WOD
20 Minute AMRAP
10 Barbell Bent Over Rows 135|95
20 Box Jumps
30 Push-ups
40 Sit-ups
Level 2 – 115|80
Level 1 – 95|65