Mobility 

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up/Gymnastics Skill:

15 min EMOM

  1. 12/8 Row
  2. 10 Ring Rows
  3. 3 Short and Tight Kip Swings + 3 Long Kip Swings + 9/5 Push Ups
  4. 5 Ring Dips + 10 Sec Hold on Rings to support
  5. 7 Medball Candlesticks

 

Strength: Front Squats

67% x 6

77% x 1

72% x 5

82% x 1

77% x 4

87%x 1 

 

WOD: “Oedipus Rex”

For Time: (14 min cap)

3 Dead Lifts 315/225

6 HSPUs

9 Bar MUs

 

6 Dead Lifts 315/225

12 HSPUs

18 CTBs 

 

12 Dead Lifts 315/22

24 HSPUs

36 Pull Ups

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