Warm up : 12 Minute Window
20 Jumping jacks
10 1 arm band row / side
10 Superman snow angel
20 second Hollow hold
Strength E2MOM x 6
1st
6 to 8 Strict Pullups
into 30’ second Band bent over row
2nd
10 to 12 Beat swings
into 30 second Hollow rocks
WOD: 20 minute AMRAP:
21 Cal
15 Knees to chest
12 Canon-ball grip Kb bent over row
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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