Saturday – 03/06

The Port

Warm-up

3 Rounds:
4 Burpee Step-Ups
6 Upright Rows
8 Muscle Cleans
10 Kip Swings

Gymnastics Skill Work

Choose one of the following for your EMOM X 6

A. 4 Kip Swings + 2 Kipping Pull-Ups
B. 3 Increasing Kip Swings + 1 Bar Muscle-Up*
C. 3 Kipping Pull-Ups + 2 Kipping Chest-to-Bar + 1 Kipping Bar Muscle-Up

*Can include banded or jumping muscle-ups.

Workout

3 Rounds for Time:
12 Burpee Box Jump Overs (24/20)
9 Hang Power Cleans (135/95)
6 Bar Muscle-Ups

Rest 2:00

1 Round for Time:
36 Burpee Box Jumps
24 Hang Power Cleans
12 Bar Muscle-Ups

Burn WOD

3 Rounds For Time:
9 Burpees
12 Box Jumps
15 Kettlebell Swings

Rest 2:00. Repeat.

Optional Finisher

3 Sets:
1 Set of Barbell “21’s” Curls
10 Slow Foam Roller Body Saws


Lauren

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