-Hall and Oates all day every day!
Gymnastics:
15mins To drill Bar Muscle Ups
-Take this time to work on getting your hips to the bar in a bar muscle up
WOD:
12min EMOM Alt.
- 6 Burpees + ME DB Snatch 50/35#
- Recovery Rowing (think ~60% RPE)
Weightlifting:
Block Snatch Pull + Snatch (Below Knee)
70% x 2(1+1) x 3
75% x 2(1+1) x 2
Block Clean Pull + Clean (Below Knee)
70% x 2(1+1) x 3
75% x 2(1+1) x 2
DEL:
Back Squats Vs Chains
50% x 2 x 12
Every 45secs
Sumo Deadlifts vs Bands
40% vs Bands (~30%)
8s x 1r
Every 30secs
GHD Situps
4 x 25 Unbroken
Sled Drags
800m Forward- Light
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