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:

20 Mt Climbers

20 jumping jacks

20 high knees

20 squats

20/15 push ups

 

Skill: EMOM x 5

2 Strict HSPUs + 2 Kipping HSPUs

 

-Rx+: 2 Deficit Strict HSPUs + 2 Deficit Kipping HSPUs

-S1: Strict Press 73% x 4

 

Strength: Bench Press

Find 3 RM in 12 mins

 

WOD: “Hybrid Lunge Ladder”

15 min AMRAP:

1-2-3-4-5-6-7-8…

-Front Rack Lunge 135/95 each leg (counts as 2 reps)

-Shoulder to Overhead 135/95

-Burpees over the Bar leaving the ground with 2 feet.

 

Increase one rep every round until time is up

 

Score Chart;

rounds - reps

1 - 4

2 - 12

3 - 24

4 - 40

5 - 60

6 - 84

7 - 112

8 - 144

9 - 180

10 - 220

11 - 264

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