Thursday October 17th

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 10 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

FOR TIME:
200m Farmer Carry
20 Heavy Russian KB Swings
15 Ring Dips
20 x 40ft Shuttle Runs
15 Ring Dips
20 Heavy Russian KBS
200m Farmer Carry

CORE BUY OUT:
3 SETS:
10 DB Weighted Glute Bridges
20 Plank Shoulder Taps
10 Supermans
20 Hollow Rocks

D - Choose weight, Hand Release Push ups
F - 50/35s
P - 70/50s

---

BURN

SWEAT

EMOM 16
1) 10 DB Thrusters
2) 10-13 Calories
3) 15 DB Deadlifts
4) :45 Plank Hold

CORE

EMOM 9
1) :30 Hollow Hold
2) :30 Flutter Kicks
3) :30 Sit Ups