Core WOD : EMOM 9
Round 1 : Forearm Plank
Round 2: Hollow Rocks
Round 3: Dragon Flag Holds

Immediately into 6m AMRAP of:

Double Unders


WOD (1): 8m AMRAP
Row 1000m, then AMRAP
15 STOH 95/65
5 Lateral Burpee Over Bar
5 Ring Dips

Rest 5m

WOD (2): 7m AMRAP
10 Pistols (alt)
3 Rope Climbs
Row 100m arms only



Lift : Clean

Accessory : Deadlift

Conditioning : 12m AMRAP
15 STOH 95/65
10 Hang Clean
5 Ring Dips


The Program : OFF

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