Skill: accumulate 2 mins in HS hold position then straight into a 2 min amrap of HSPU

Wod: 30 min amrap
20 BBJO@24/20”
20 DBSnatch@22.5/15
20 D-ball clusters@30/20
20 DBC&J@22.5/15
20 D-ball lunges@30/20

Wod: Break how you like ! Go hard and fast

For 12 minutes:
10+10 single leg glute bridge
5+5 DB upright rows
10 scap pull ups
8 no push burpee

Teams of 3

Max calories

Set 1:
3x (each)
1min Cal Row
2min “rest”

*in rest time perform 20 Air squats

Set 2:
3x (each)
1min Cal Ski
2min “rest”

*in rest time perform 15 Sit-ups

Set 3:
3x (each)
1min Cal Bike
2min “rest”

*in rest time perform 15 jumps to plates (3-4x20kg)

SKILL
EMOM x 10 MINUTES
Min 1 - :40 Pistol Squat Practice*
Min 2 - 2-4 Reps of Bar Muscle-Up Practice**

*Pistol Squat Options...
Narrow Stance Air Squats
Lateral Box Step-Ups
Pistol Box Squat

**Bar Muscle-Up Options...
Hips to Bar Kip Drill
Jumping BMU (Focus on Transition)
1 Kip Swing + 1 Hip to Bar + 1

10-8-8-4 V.4/90s

3 RFT:

3 WallWalks
20 Dumbbell Snatch
10 Burbees

TC12

3-4 Sets:
A. 8-12 Barbell Hip Thrusts
B. 60-90s Elbow Plank
C. 8-12 Barbell Upright Rows

*Repeat from 6.15.22 

Ski/Row 2km, Bike Erg 4km
100 Double Unders
3 x Stairs
Ski/Row 1km, Bike Erg 2km
75 Double Unders
100 Hollow Rocks
Ski/Row 500m, Bike Erg 1km
50 Double Unders
100/75 Push-ups
Ski/Row 250m, Bike Erg 500m
25 Double Unders
100 BW Lunges

• TIME CAP = 35:00
• Easy to moderate effort today

For reps

• 60 seconds of thrusters
• 60 seconds of pull-ups
• 45 seconds of thrusters
• 45 seconds of pull-ups
• 30 seconds of thrusters
• 30 seconds of pull-ups

♀ 65 lb ♂ 95 lb

WORKOUT
5 ROUNDS FOR TIME
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders

*14 Alt. Pistols Optional

(Score is Time)

BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Up