WARMUP:
200 Meter Run/Row
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 Banded Lat Pull Aparts
:45 Goblet Squat Hold
8 Single Leg KB Deadlift (4R/4L)
8 KBS w/ Goblet
:45 Goblet Squat Hold
8 KB Strict Press (4R/4L)
8 Alt. KB Lunges
200 Meter Run/Row
STRENGTH:
3 Super Sets
12 Alt. Barbell Front Rack Lunges (AHAP)
Max Strict Pull Ups (if you can do more than 7, use weight)
Scale #1: SM or M sized max banded pull ups
Scale #2: Partner assisted max pull ups
Scale #3: Max supine ring rows (lay on the floor and pull)
WOD:
12 Min AMRAP
3 Burpees
3 Toes-to-Bar
3 Cal Row
6/6/6, 9/9/9, 12/12/12…
