Warm up
Single arm strict
press
OHS barbell
Strict dips to
true support
Negative toes to
bar
Reverse hyper
Skill
Chest to bar pull
ups
WOD
15 minute AMRAP
Farmers walk 10m-
20m-30m-40m-50m-60m…
Chest to bar pull
ups 10-10-10-10-10-10…
CFE
Warm up
Single arm strict
press
OHS barbell
Strict dips to
true support
Negative toes to
bar
Reverse hyper
Skill
Chest to bar pull
ups
WOD
Part#1
10 x tabata row
(overall distance)
Part#2
7 minute AMRAP
Farmers walk 10m-
20m-30m-40m…
Chest to bar pull
ups 10-10-10-10…
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