Warm up
2 minute bike
then Burgenor warm up
Strength
EMOM5
3 hang squat snatches
Front squats-Build a heavy 2
Conditioning-For time
100 strict pull ups
*Penalty
Death by wall ball
Min 0, 2 wall ball
Min 1, 4 wall ball
Continue this ascending rep pattern until you reach 100 pull ups or 12 minutes
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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