Box
Press-
6 Super sets of-
12 High pulls (from the hang- arms only)
12 Strict presses
Scaling- less reps..
Metcon-
"Nate"
20 AMRAP-
2 Ring/Bar Muscle ups
4 HSPU / 8 HRPU
8 KBS 32/20kg
Plate & Dumbell WOD
Part 1-
Squat press with plate or DB- 8-8-8-8-8
Part 2-
"Plate / Dumbell Mary"
20 AMRAP-
5 HSPU / 5 pike pushups / 5 seated DB press– each arm
10 Pistol squats / single leg sit to stand
20 plate bent row / DB bent rows (10 each arm)
Bodyweight
"Modified Mary"
20 AMRAP-
5 HSPU / 5 Pike push ups
10 Pistol squats / single leg sit to stand
30 Shoulder taps
