WARMUP:
10 Min AMRAP
5 Overhead Reverse Lunge (each side)
5 1-Arm Press (each side)
10 Dumbbell Good Mornings (held at chest)
250 Meter Row
STRENGTH/SKILL:
3 Super Sets
Performance Sport
10 x 2 False Grip Rings-to-Chest + 1 Muscle Up Transition
8-10 Single Arm Curl to Press Per Side (light enough to complete 8-10 unbroken)
Functional Athlete
10 Supine Ring Rows
8-10 Single Arm Curl Press Per Side (light enough to complete 8-10 unbroken)
WOD:
2 rounds of:
50 ft. weighted walking lunge w/ dumbbells at shoulders (50/35)
16 chest-to-bars
8 power cleans (50/35)
2 rounds of:
50 ft. weighted walking lunge w/ dumbbells at shoulders (50/35)
16 knees-to-elbows
8 dumbbell squats (50/35)
