1 x 400m Run, then…


2 Rounds:

2 Turkish get-ups per arm – light-med weight

8-12 KB Rows per arm – slow and controlled, same KB

8-12 KB Press per arm



Banded front rack/triceps 30-40 secs per arm

Banded lats stretch 30-40 secs per arm


WOD A) Alt EMOM x 12 mins (6 sets each):


1) 5 Push Press – weight should be smooth, not maximal. 75-85% of 1RM STRICT press


2) Choose you progression:

Adv: 1-3 Strict Muscle Ups

Int: 3-4 Strict Muscle Up transitions on low rings

Beg: 4-5 HARD Ring Rows w/3 secs descent


WOD B) 12 min AMRAP:


10-15 Calorie Row (cap yourself at 1 min)

15/12/9 Toes to Bar (Adv/Int/Beg – knees to elbow)

150’ Overhead Plate Carry 55/35lb – use a weight that you can keep locked out