WARMUP:
Coaches Choice
STRENGTH/SKILL:
3 Giant Sets
A. 5 Bench Press (same weight across AHAP)
B. 12 Bent Over Row (same weight across AHAP)
C. Max Bar Muscle Ups / C2B / Pull-Up / Ring Row
Rest 2 minutes after each set
WOD:
Performance Sport
AMRAP 20:
30 Front Rack Lunges (95/65)
30 Box Jumps (24″/20″)
30 Toes to Bar
30/21 Calorie Row
Functional Athlete
AMRAP 20:
30 Front Rack Lunges (75/45)
30 Box Jumps (24″/20″)
30 Toes to Bar/Hanging Knee Raises
30/21 Calorie Row
