The Port
Warm-up
4:00 Shoulder Rotational Drills and Activation:
Coaches Choice
+ 3 Rounds:
:30 Bar Hang- 8 Ring Rows- 8 Ring Row Muscle-ups
10 Strict Press- Push Press- Push Jerk
10 Step-ups- Box Jumps
Skill
EMOM 10:
MIN 1 – Ring/Bar Muscle-up Practice
MIN 2 – 3 Push Jerks; building.
*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.
Workout
AMRAP 12:
3 Ring or Bar Muscle-Ups
6 Push Jerks (155/105)|(115/75)
9 Box Jumps (30/24)
Burn WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
15/12 Cal Ski or C2 Bike
8 Ring Rows
8 Box Dips
12 Box Jumps
:45 Plank Hold
Burn Strength
5 Rounds:
10 Straight Arm Lat Pull-Downs
15 Banded Tricep Push-Downs
8e DB Curl to Press
