Warm-up: Run 400m, 10 front squats w/ PVC, 10 push-ups, 10 sit-ups, 10 back extensions, sit in a full squat for 1 minute
Strength: Front Squat 3,3,3 – Warm-up very good. Â Especially if you’re sore from yesterday’s wall balls.
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
Sub for Muscle-ups as need. Â 3 Pull-ups and 3 Ring dips per Muscle-up is the standard but scale as needed.
Time Domain: Â 12-18 minutes
Post time to comments.