Warm-up:
400m run
~2 rounds~
10 Scap Pushups
15 Active Holds
:30 straight arm hold (boxes or rings)
5 tempo Air Squats (3-3-3)
Gymnastic Strength: (Pulling)
*Every 1:30 for 12 minutes alternate between the following:
5 Weighted Strict Pullups
:45 Isometric Squat Hold
WOD: "Feet Don't Touch The Ground"
16 min AMRAP:
20 Thrusters (115/75)
10 Pushups
30 Front Squat
20 Pushups
40 Back Squats
30 Pushups
RX: As Written
INT: Reduce weight (95/65)
SC: Reduce weight (75/55) or as needed
Cashout:
Single Arm DB Rows (4 sets of 8 each arm)
30 Body Rows on Barbell
