Box
Pull-
Weighted chin ups- 5-5-5-5-5
Metcon-
For time-
3 rounds of-
15 Sumo DLHP 50/30kg
5 Bar muscle ups
Immediately into-
3 rounds of-
10 Thrusters
5 Bar muscle ups
Plate & Dumbell WOD
Warm up-
3 rounds-
16 Hip taps
2 Burpees
4 "Yoga push ups"
2 burpees
8 Lunges
2 Burpees
Part 1-
Half kneeling Woodchop with plate/Dumbell- 4 sets of 8/8
Part 2-
For time-
9 sit ups
7 Plate/DB push press
5 HRPU
1-2-3-4-5-6-7-8-9-10 Burpee jump overs
Bodyweight
For time-
9 sit ups
9 HRPU
1-2-3-4-5-6-7-8-9-10 Burpee jump overs
