Main – WOD

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Warm-up

(No Measure)

Partner

1 person rows while other person does

5 push-ups

10 Squats

15 Sit-ups

Then rotate

3 x 12 assisted pull-ups @ 2110, rest 90 seconds

Skills

Rowing

Metcon

10 min to establish max weight OHS

Then:

10 AMRAP

50 Double Unders (150 singles)

20 Overhead Lunges (10 each leg) 45/25#

5 Pull-Ups (RX+ bar muscle-ups)

Overhead Squat (10 min to establish max )

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

50 Double Unders (150 singles)

20 Overhead Lunges (10 each leg) 45/25#

5 Pull-Ups (RX+ bar muscle-ups)