Day 3)
Warm Up
3rds
Row 500m
10 scap pull ups
10 Empty bar shoulder press
Strength/Skill
EMOM 6
‘x’ Ring Muscle Ups* – scale to transitions
EMOM 6
‘x’ Bar Muscle Ups* – scale to box
*aim is unbroken sets or quick singles – this should take no more than 20seconds and then rest – choose a number realistic to your ability
5x 10m HSW – aim for max speed (use this time to practice or reduce distance)
4×10 Pike Compressions
WOD
For time
Buy in 30/25cal Echo
4rds
15 Wall balls 9/6kg
12 Burpee Box Overs 24/20”
9 Pull Ups
Rest as needed
For time
5rds
3 Rope climbs
6 SHSPU
9 KB Swings 32/24kg