Saturday 12.1



Strength : Low Bar Back Squat

WOD: 3 Rounds
30s ME Bar Facing Bupees
90s ME Overhead Squat 95/65
45s Ring Dips
60s Thrusters
– 60s Rest

S: 75/55, Jumping Pull-ups
L1: 95/65, Scaled Pull-ups

Rx+: 115/75, Ring Dip from Muscle Up



Core Work: 21-15-9
Lemon Squeeze
Plate Getups 45/35
Hollow Rocks

then Run 600m


Conditioning : 3 Rounds
30s Bar Facing Burpee
90s Wall Ball Push-Press
45s Push-Ups
60s Jumping pull-ups
– Rest 60s


The Program

1. Strength and WOD

2. 5 Rounds, 3:00 on 1:00 off AMRAP style
1 Rope Climbs
4 Strict HSPU
8 Thruster 75/55



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