Warm Up
2/3 Rounds
250 M Row (OR) 200 M Run
:30 Hollow Hold
7 Strict Pull Ups
10y Spiderman Crawls W/ Elbow To Drop
10y Knee Hug To Horizontal Lunge Twist
Strength
Week 4/8 Linear Progression – Superset
A. Front Squats 3×5 (+5lbs, same weight across)
B. 3 Sets Max Pull Ups
– If you have 1 strict pull up but less than 7, then do max strict and have partner assist to get 7 ea. round
– If no strict pull ups then find a band that allows for 7 in set 1
WOD
Performance
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
Functional
AMRAP 5:
27/20 Calorie Row
27 Thrusters (95/65)
27 Pull-ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters (75/55)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (65/45)
15 Pull-ups
