Wednesday

Strength

Ax3 for technique/Skill: rotate through

A1. Strict Pull Ups
F: Ring Row x10 reps
P: Strict Pull Ups x6-10 reps
S: Strict CtB Pull Up x6-10 reps

A2. Hollow Rock x10-12
F/P/S: for quality

A3. 75’ Gut/Zercher Sandbag Carry

Conditioning

B. 10 min AMRAP

4 min Cal Airbike + 
3 min 20' Shuttle Run [1pt every 20']
2 min Ring Dips
1 min Burpee Box Jump Over 24/20" (box facing)

F: Bike + Shuttle Run + DB Floor Press + Burpee
P: bike + Ring Dips + BBJo
S: Row + Run + Ring Muscle Ups + BBJo