Warm-up
Plank warz,
Hip/Shoulder mobility
Strength
Stones:
AMRAP in 60s,
rest as needed x 3
Use moderate wt.
WOD
In 60s:
20 heavy wall-ball,
Max reps burpees,
Rest 4 minutes x4
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking
Gymnastics Skill: Toes to bar 3 rounds:10 Cal row10 Box jump overs 10 TTB Post wod strength:Tabata Shoulder to overhead
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