WOD
Warmup
2 Sets
12/10 Calorie Bike
16 Alternating Crush Grip Rotational RDL
8e/side Single Arm DB FR Squat
20 Alternating Seated Pike Leg Lift Over
Strength
Every 3 mins x 4 sets
5 Deadlifts (T&G)
Build up to your weight from the previous week & then start the 4 sets – add more weight as form/technique allows.
*Make RPE on the last 2 sets 8/10
Conditioning
MetCon (AMRAP – Rounds & Reps)
For Time:
10/8 Calorie Bike
3 Power Clean (115/75) | (155/105)
6 Toes to Bar | 3 Bar Muscle Up
20/16 Calorie Bike
6 Power Clean (115/75) | (155/105)
12 Toes to Bar | 6 Bar Muscle Up
30/24 Calorie Bike
9 Power Clean (115/75) | (155/105)
18 Toes to Bar | 9 Bar Muscle Up