Thursday September 26

FIT

LIFT / SKILL

E:90 x 8 (12:00)
alternating between:
1) 20[10/10] Single Leg KB RDLs
2) 5-10 Toes to Bars

Pick a moderately challenging weight for KB RDLs

D/F - Working on Beat Swing Strength ("Push Down on the Bar")
Beat Swing, Knee Up, Beat Swing, Knee up
Knees to Chest
Tighten the Kip
Toes to Rings
Alternating T2B

P - Aiming for 15-20 Reps
OR 5-10 Strict T2B

WOD

FOR TIME:
500m Row
20 DB Box Step Ups
15 Strict HSPUs
4 Rope Climbs
15 Strict HSPUs
20 DB Box Step Ups
500m Row

CORE BUY OUT
3 ROUNDS FOR QUALITY:
20 Hollow Rocks
40 Russian Twists w Plate
20 Alternating V ups

(Time Cap: 15:00)

D - Choose weight, Pike/Z Press, 8 Rope Pulls/25 Ring Rows
F - 35/20s
P - 50/35s, Legless RC

---

BURN

SWEAT

AMRAP 16
21 Double DB Deadlift
15 DB Snatch
9 Double DB Squats
50 Skips

STRENGTH

4 SETS:
10/side Bent Over Rows
10 Z-Press