Tuesday

SKILL

Dynamic Warm -up

(5-8 min)

then…..

EMOM x 21 min

Min 1 = 10 Sumo DL  (build each round but don’t go over 75% of 1-RM)

Min 2 = Single Arm KB – 1 Strict Press + 2 Push Press + 3 Push Jerks (each arm)

Min 3 = 5 Reverse Lunge Plates Step Ups w/ KB (each) (20 inch box for men/3 45’s stacked up for women)

WOD

For time:

50-40-30-20-10

DU’s

Abmat Sit Ups

**after each round perform the following rep scheme

10-8-6-4-2 Pull Ups  OR  5-4-3-2-1 Bar MU’s

(12 min cap)