WOD
Warm-up
Dynamic Warm-up/Stretches
2 Sets
10/8 Calorie Row Sprints
6 Scap Push-up to Downward Dog
8 KB Push Press + 40′ Single Arm KB OH Carry (e/side)
15 Kipping K2C or K2E
Strength
4 Sets (60-80% of 1RM)
3/3/2/2 Power Jerk (no pauses)
Rest 1-2 minutes between working sets
*No pauses in dip or overhead positions. Aim to do the same weight as last week, if not slightly higher. Last 2 sets RPE 8-9.
then…
Every 2mins x 4 Sets
4/4/3/3 Strict Press
Conditioning
AMRAP in 12 Minutes:
500/400m Row
12 T2B| 5 Bar Muscle Up
4 Wall Walk
12 Pull-up | C2B
100m = 1 rep