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:

200 m row

10 ring rows

5 dips

200m row

 

Then 2 rounds w bar:

3 knee power snatch

3 front squats

3 strict press

3 thrusters

 

Skill: Muscle Work

EMOM x 5

3 Bar or Ring MU’s

 

Scale; Work on progressions

1. Banded MUs

2. Pull Ups or Chest to Bars or Negatives

 

Strength: Thrusters

8-6-5-5-5-3, record final weight (start light)

 

WOD: “Stay Classy”

For Time: 11 min Time Cap

50 Cal Row

40 American KB Swings 53/35

30 Power Snatches 95/65

20 Thrusters 95/65

20 CTBs

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