Class Primer: 3 RFT, 10 ring rows, 10 empty barbell thrusters, 10 empty barbell OH Squats, run 100m
Skill: 12 min to review kipping or fine tune any pulling motion on rig/rings... or if you would like to work capacity turn this piece into E1.5MOMx8 of 5 burpees plus 5 reps of your hardest pulling motion that you can complete all 40 reps with.
LeanFit: E1.5MOM- 5 burpees plus 5 strict banded pull-ups. NO KIPPING
"Insomniac"
14 Min AMRAP
7 Ground to OH (135/95)
9 HSPU
11 OverHead Squats (135/95)
FrameWork: Scale weight to (95/65), use mats or do HSPU from a box
LeanFit: 7 dbl db hang clean and jerks, 9 hand release push-ups, 11 med ball russian twists (22 total), 200m run.
