Warm-up
In 3:00
10 BB Front Squats
10 Bent Over Rows With 3 Second Pause at Top
10|8 Cal Bike
Then AMRAP Single Unders
1:00 Rest
In 3:00
10 Seated Strict Press
10 Plank Up/Over The BB
10|8 Cal Bike
Then AMRAP Single Unders with Alternating Feet
-Then-
2 Rounds
3 Hollow Roll To Arch in each Direction
6 Snap To Hollow*
10 Lying Banded Lat Pull-Downs
10 Banded Pull-Aparts
*Use Plates for Round 2 if working towards Bar Muscle-Ups
WOD
In 6 Minutes
21 Thrusters 95|65
21 Pull-ups
21|16 Calorie Bike
Then AMRAP Double Unders
Rest 3 Minutes
In 6 Minutes
15 Thrusters
15 Chest to Bar Pull-ups*
15|10 Calorie Bike
Then AMRAP Double Unders
Rest 3 Minutes
In 6 Minutes
9 Thrusters
9 Bar Muscle-ups*
9|6 Calorie Bike
Then AMRAP
Double Unders
Score= Total Double Unders
Schwinn Bike = 30|24 – 22|14 – 15|10
Level 2 – 75|55, pull ups, C2B, C2B
Level 1 – 65|35, regular pull ups the entire time
ADV – 115|80
*Coaches note – add bands for help where possible to get your chest to the bar and bar muscle ups
Extra Work
2 Mile Run*
Every 2:00 starting at the 3-2-1 GO
5 SB Over Shoulder 140|90
ADV – 120|100
* Use the Air Runner or complete outside & do 200M or 300M Runs so you end up back at the door in 2:00
SB Over Shoulder should take :30 to :40 – Scale weight accordingly