WARMUP:
Coaches Choice
STRENGTH/SKILL:
3 Super Sets
Performance Sport
10 x 2 False Grip Rings-to-Chest + 1 Muscle Up Transition
8-10 Single Arm Bench Press Per Side (light enough to complete 8-10 unbroken)
Functional Athlete
10 Supine Ring Rows
8-10 Single Arm Bench Press Per Side (light enough to complete 8-10 unbroken)
WOD:
EMOM x 15
Minute 1: 20 Goblet Squats*
Minute 2: 20 KB Swings
Minute 3: 20 Ab Mat Sit-Ups
Minute 4: 20 Walking Lunges w/ KB
Minute 5: 20 KB Plank Crossover
* Athlete choice of weight.
