Box
Core–
4 sets of 10/10 side pull using band
Metcon-
"Open 20.5"
For time, partitioned any way:
40 muscle-ups / C2B
80-cal row/bike
120 wall-ball shots
Time cap: 20 min.
Bodyweight
EMOM 6-
8 "Lunge-Lunge-Squat" sequence
rest 1 minute
EMOM 6-
8 Over the plate burpees
rest 1 minute
EMOM 6-
15 Sit ups
Plate & Dumbell WOD
Warm up-
3 Rounds-
10 "Bird dogs"
8 Sit ups
6 Ground to OH- Plate / Dumbell
4 Lunges
Metcon-
EMOM 6-
6 "OH lunge Complex"
rest 1 minute
EMOM 6-
8 Over the plate burpees
rest 1 minute
EMOM 6-
15 Sit ups
