Thursday October 3rd

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 11 Deadlifts
2) 5-10 Pull Ups
OR
1-5 Muscle Ups

Can work up in weight on Deadlifts

Pull Ups:
D - Seated, Banded, Negatives
F - Strict, Kipping, Butterfly
P - Strict Chest to Bar, Weighted

Muscle Ups:
Transitions on Low Rings
Kip Swings - Hips to Bar
Jumping Muscle Up
Strict Ring Muscle Ups

WOD

3 ROUNDS:
200m Run
15 DB Thrusters
40ft DB Walking Lunges
10 Strict Handstand Push ups
2 Rope Climbs

(Time Cap: 18:00)

D - Z press or Hand Release Push ups, No Box Pike Push ups
F - 35/20s
P - 400m Run, 50/35s, Legless RCs

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BURN

SWEAT

Choose your own adventure!
(18:00 Cap)
60 DB Power Clean and Jerks
120 Push ups
180 Air Squats

EMOM 12
1. :45 Z Press
2. :45 Alternating Bent Over Row