Warmup
2min bike - 4rds 20/10
group led mobility stretch and dynamic movements
Strength / Skill
FROM RACK:
Push press
4sets x 3 reps
building load ahap
Prep Work
In station:
6ds of 20/10 tabata
hshold
rig work
russian kb swings
WOD
AMRAP 14
RX +
2 Muscle-ups
4 HSPU - strict
8 KB Swings (70/53#)
RX
2 CTB
4 HSPU
8 KB Swings (53/35)
Intermediate
4 Ring Rows
6 HRPU Push-ups
8 KB Swings (35/26#)
Modifications:
banded pull-ups
