WARM UP
Set 1
AMRAP 3′:
100m
5 Single Arm Ring Rows / Arm
10 Weighted V-ups
Rest 1:00
Set 2
AMRAP 3′:
100m Run
10 Scap Retraction
10 Weighted V-ups
Rest 1:00
Set 3
AMRAP 3′:
100m
5-10 Pull Ups
10 Weighted V-ups
Rest 1:00
SKILLS
EMOM 9
Min 1- :50 sec Plank Hold
Min 2- 60m KB Front Rack Carry
Min 3- 60m DB Waiter Carry + Farmer Carry
WOD
“GLUE”
6 min Dead Hang
Every time you drop off, complete
400m
30 Push Ups
Optional Finisher (ABS)
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)
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