Warm-Up:
Med Ball Carry Relay Races
Dynamic Flex (in place):
-10 Air Squat
-Sumo Sq to Stand
-Sampson/ Reverse Lunge w/ Twist
-Inverted Toe Touch
-Squat Jumps
Plus (+):
1) Support at Top of Rings + Ring Muscle Up Negative + Muscle Up: 5x 5sec + 1 + 3
2a) Ring or Parallette L-Sit Hold: 3 x 15 sec.
2b) Feet Elevated Ring Rows: 3 x 6-8 B1-B2
Strength:
Front Squat w/ Supramaximal Load:
Prep:
– 2x@75%, 1-2x@80%, 1-2%@85%
Working Sets:
– 8-10 Sec. Hold at 120%
Rest 45 sec
– Max Reps at 90%
Rest 3-5 Minutes
– 8-10 Sec Hold at 120%
Rest 45 sec
– Max Reps at 90%
PARTNER WOD:
10 Min AMRAP
– 5 Power Cleans @135/95
– 10 Hand Release Push Ups
*Alternate Rounds*
Saturday Challenge:
Barbell Farmers Carry: 95/55 for max distance
Recovery:
– Roll Quad/IT
– Banded Lat
– Fab Four