10.11.2018

Warm up

3 Rounds, 1:00 ea:
1. skipping
2. Pause Goblet squats (2sec)
3. Lateral opener on rig (30sec L/R)

then

2x 2 Banded chest press (standing)

Strength

EMOM 10:00
1. 5 Strict/Weighted ring dip (Unbroken, AHAP, Across)
2. 30sec Hollow hold

Conditioning

AMRAP 20:00
5 Muscle up
15 Wall balls (20/14)
30 Double unders

OR

AMRAP 20:00
10 Pull up
10 Hand release push up
15 Wall balls (20/14)
30 Double unders

Recovery

4:00/ea (2/2)

Banded lateral opener

Deltoid smash