Strength
- Pistol Squats- 3 sets Max Reps each leg. Rest 30 sec between each
- KB OH Squats- 3 sets of 10 Each Arm Select comfortable weight.
- Turkish Get Ups- 3 each arm. Select comfortable weight.
WOD
1- 30 Muscle Ups for time (10 minute cut off)
Rest 3 minutes
2- AMRAP 12 minutes
10 Box Jumps RX30/24
8 Toes to Bar
6 Pull Ups
4 Handstand Push Ups
2 Muscle Ups
Scaled WOD
- 1. 30 Jumping/Banded Muscle Ups OR 50 Pull Ups for time (10 cut off)
Rest 3 minutes
- 2. AMRAP 12 minutes
10 Box Jumps 24/16
10 Knees-to-elbows/ knee raises
6 Pull Ups
6 HR Push Ups
