WARM UP
2 rounds:
10 lunges
10 strict press (empty bar/pvc)
5 clean ( empty bar/pvc)
10 sit ups
A) STRENGTH
5x5
Banded ring dips
B) SKILL
4 sets of:
Bar complex:
2 t2b / k2e
2 strict pull-up / banded
2 kipping pull up / banded
1’ rest between sets
WOD
A) EMOM 9:
1: 12/10 cal machine
2: 5 devil press
3: 15 double DB lunges
B) TABATA
1:30 WORK / :30 REST x 6:
1: 8 double DBs snatch + 10 sit up
2: 8 ring dips + plank hold