Warm up #1
2x
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups
10 back ext
15 ring rows
Skill
HSPU
WOD
A- 5x 5 weighted dips
B-20 minute AMRAP
50 consecutive unbroken DU
15 consecutive unbroken strict HSPU
GoFit
Warm up #1
3x
Band complex at the top of each round- 10x overhead pull aparts/ overhead rotations forward and backwards
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups
10 back ext
15 ring rows
Skill
Movement standards
WOD
Tabata the following:
-Jump rope
-Planche push ups
-Jump rope
-Hollow rocks
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