Thursday March 7

FIT

SKILL
DEADLIFT
4 - 4 - 4 - 4

After each set:
1-5 Bar/Ring Muscle Ups
OR
Practice Skills/Accessories:
Big Kip Swings
MU Transitions on Low Rings
Top/Bottom Support Holds on Rings
Jumping Bar Muscle Ups

WOD
EMOM 20
1) 200m Run
2) 1-2 Rope Climbs
3) 15 DB Thrusters
4) Rest

D - 3-5 Rope Pulls, Choose Weigght
F - 35/20s
P - 50/35s

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BURN

SWEAT
EMOM 15
1. 12 DB Snatch
2. 12 DB Back Step Lunges
3. 6 Burpee Over DB

STRENGTH
4 SETS
(all done with 5 pound plates)
10 Lateral Rasies + :10 static hold at top
10 Standing Z Press + :10 static hold at top
10 Bent Over Fly + :10 static hold at top