Skill
3 SETS FOR QUALITY
(Choose ONE!)
Option 1: 5-7 Strict False Grip Ring Rows
Option 2: 3-5 Strict False Grip Ring Pull-Ups
Option 3: 1-3 Strict Ring Muscle-Ups
(No Measure)
WOD
FOR TIME
400m Run
30 Slam Balls 30#/20#
30 Burpees
400m Run
15 Slam Balls
15 Ring Muscle-Ups
15 Slam Balls
400m Run
30 Burpees
30 Slam Balls
400m Run
RMU Option 1: Jumping RMU
RMU Option 2: Burpee Pull-Up
Strength
EMOM x 8 MINUTES
MIN 1 - 10 DB Floor Press (Athlete Choice)*
MIN 2 - Max Controlled Sit-Ups**
*Building Optional
**Feet weighted down with DB, hands behind the head. Control range of motion up and down.
(Score is Weight)
WOD
3 SETS FOR QUALITY
:30 Max Slam Balls 30#/20#
4 Turkish Get-Up (L) (Athlete Choice, Moderate)
8 Supported DB or KB Bent Over Row (L)
:30 Max Crossbody Mountain Climbers
4 Turkish Get-Ups (R)
8 Supported DB or KB Bent Over Row (R)
-Rest 1:00 b/t Sets-
(No Measure)
WOD
5 Rounds For Time:
250 Meter Row
15 Hand Release Push-Ups
20 Slam Balls 30#/20#
15/12 Cal Bike
-Rest 1:00 b/t Sets-
Finisher
If Time Allows:
3 SETS FOR QUALITY
50' Quad Crawl
20 Kneeling Banded Chest Press*
1:00 Banded Plank**
-Rest as needed b/t sets-
*Band goes across the back.
**Plank on hands.
Strength
Push Press
3x5
*Heavy for all Sets.
WOD
AMRAP x 15 MINUTES
18 Slam Balls 30#/20#
12 Toes to Bar
6 Shoulder to OH 135#/95#
(Score is Rounds + Reps)
