Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
20t walking lunges
10 hollow rocks
5 burpee broad jumps
Mobility
The 4 horseman – pigeon, spiderman, couch and child’s pose
Strength
A1. Bulgarian split squats – goblet hold, 41X0 pace; 4x8e AHAP
A2. Bottoms up KB press – 4x8e AHAP
Both very difficult movements because how deliberately they are to be done today. Split squats have an insanely slow tempo, while the bottoms up press is a difficult movement based on the set-up. Weight here is almost secondary, staying true to the movement is more important.
WOD
“Scoops”
20 min AMRAP
400m run
4 bar muscle ups
40 DU’s
Can’t do bar muscle-ups?
4 C2B + 4 ring dips
6 pull-ups + 6 box dips
8 ring rows + 8 beat swings + 4 push-ups
