WARM UP
1) Mobility / Down & Backs
2) Barbell Warm-up
3) Accessory – spend 5 minutes
ACCESSORY
Option 1:
5×5 Active Shoulders + 5 Arch to Hollow + 5 Hand Release + 5 Pull-in & Push away + 5 Strict Pull-ups or Option
or
Option B:
1-2-3-4-5-4-3-2-1 Strict Pull-ups
2-4-6-8-10-8-6-4-2 Strict Push-ups
BARBELL
Back Squat 1 x 15 @ 82.5%
BODY-WEIGHT ONLY
Tabata Burpees
-rest 2 mins
Tabata Single-unders
-rest 2 mins
Tabata Air Squats
WOD
Granite Games 2018 Qualifier WOD #3
3 RFT / 12 Cap
12 Pull-ups | RX+ C2B
12 Alt. Dumbbell Snatches 50/35/20
-then
3 Rounds
12 C2B | RX+ Bar Muscle Ups
12 Alt. Dumbbell Snatches 50/35/20
KICKER
For Time:
30 Bupees