BARBELL
1) Barbell Warm-up
2) Back Squat, 20×67.5%
ACCESSORY
5×3-5 Active Shoulders +Arch to Hollow + 5 Hand Release + 5 Pull-in & Push away + 5 Strict Pull-ups
BODY-WEIGHT ONLY
RX / For time / 15 cap
2 min plank hold (elbows)
30 Hand Release Push-ups
Run 200m
100 Single-unders
1 min plank hold
100 Single-unders
Run 200m
30 Hand Release Push-ups
2 min plank hold
—————
RX+
2 min single arm plank hold (top of single-arm push up position)
30 Strict Push-ups
Run 200m
100 Double unders
1 min single arm plank hold
100 Double-unders
Run 200m
30 Strict Push-ups
2 min single arm plank hold
WOD
NUTRITION CHALLENGE WOD
RX / Partner / AMRAP 12 / 1 works
Row 30 cals
60 Burpees
90 WBS 14/10#
——————–
RX+ / Individual / AMRAP 12
Bike 30 cals
60 Burpees
90 WBS 25/20#
KICKER
For Time:
50 Hang Power Cleans, 95/65 | Rx+ 135/95