Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch

 

Warm up:

2 Rounds:

200m run

10/7 Push Ups

10 Wall Squats

 

Skill: EMOM x 5

3 Strict HSPUs

 

-Rx+:3 Deficit Strict HSPUs

-S1: Strict Press 75% x 3

 

 

Strength: Dead Lifts Touch and Go

60%x3, 70%x3, 75%x3, 80%x2x3, 70%x3

 

 

WOD: “China Revised”

15 Mins Time Cap:

3 RFT:

5 Thrusters 135/95

7 Ring MUs (Bar MUs is acceptable)

9 Power Snatch 135/95

 

-add 1 sec for every rep not completed within time cap

 

7 MUs =

9 banded MUs

14 CTBs

21 Pull Ups or any assisted pull up/ring row

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