Tuesday May 7

FIT

SKILL/STRENGTH
EMOM 18
Min 1) 5/5 Single Leg Box Jumps
Min 2) 5-15 Ring Dips
Min 3) REST
Min 4) Handstand Walk Practice
Min 5) Ring/Bar Muscle Up Practice
Min 6) REST

THIS IS FOR QUALITY / PRACTICE

WOD
EVERY 3:00 x 4
12/10 Calorie Sprint
10 Deadlifts
1 Rope Climb

*Goal is to try to be done in 1:30 so you have 1:30 to rest
D - Choose weight, 3 Rpoe Pulls/8 Ring Rows
F - 155/105
P - 15/12 Cals, 225/155, Legless RC

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BURN

SWEAT
EMOM 15
1. 12 DB Thrusters
2. 12 Hang DB Snatch
3. 12 Push Ups + Shoulder Tap
4. 12 Renegade Rows
5. 12 Sit Ups

—Rest 2:00—

EMOM 15
1. :30 Side Plank
2. :30 Side Plank
3. 10/side Kneeling Side Bends with DB
4. Max Bear Crawl Pull Thru
5. Rest