Pre WOD

Ring Work

  • Dead Hang
  • Kipping
  • Toes to Rings
  • Muscle Ups

 

WOD

AMRAP 9

  • 10 single side DL 135/95
  • 8 Reverse lunges 135/95
  • rest 1 min

 

Weightlifting

  1. Snatch
    • 12×1 @ 80-85% (EMOM)
  2. Front Rack Step Up
    • 4×8
  3. KB RDL
    • 4×8
  4. Core 3RDS
    • 40 Flutter Kicks
    • 40 second hold