Outdoors Primarily
Warm-up
EMOM 6
-12 Kneel To Stand with BB in Front Rack Position**
-50 Double Unders or 70 Singles
–Prison Squat Hold
*Scale with no Barbell, Barbell on Back or Hands in Prison Position
Mobility
Quad rolling and Stretching
Shoulder Rolling
Strength
E2MOM12
3 Thrusters
WOD
120 Double Unders
40 Back Squats 135|95
20 Shoulder to Overhead 135|95
Level 2- 115|75
Level 1- 95|55
ADV – 240 Double Unders. 155|105
Coaches Note – Choose a weight where you can do the Back Squats in no more than 3 sets.
Extra Work
For Time
400 meter Run
18 Muscle-Ups
400 meter Run
15 Muscle-Ups
400 meter Run
12 Muscle-Ups
Time Cap: 18 minutes
*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap .
Scale Ring Muscle Ups to 12-10-8 or 9-7-5 or 7-5-3
Sub in Bar Muscle Ups or 2x C2B