Bar Muscle Ups
Chest 2 Bar Pull Ups
Kipping Pull Ups
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Lift - 10 mins Full Snatch - 6 x 1 Reps - work up to 80%
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Lift - 15 mins Back Squat - 5 x 4 Reps @ 80% - E3M across
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WOD - 10 Mins For time: (Everyone should finish in less than 10)
Row 500 Meters
30 Back Squats @ Bodyweight*
Row 500 Meters
*We'll discuss scaling options depending upon your ability level if bodyweight squats would take too long.
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Extra Credit 10 T2B - EMOM for 5 mins
Accessory Ab Wheel - 5 x 10 Reps