Warm-up
10 EMOM
4 froggers
6 squat jumps
4 broad jumps w/ 2 bounce backs
4 froggers
6 squat jumps
4 broad jumps w/ 2 bounce backs
Strength
Strict and push press
Practice on empty barbells.
strict – from floor
4×3
press- from floor
4×3
strict – from floor
4×3
press- from floor
4×3
New Skill
Pull ups
review pull ups
find appropriate scales
banded- bounce- kip work
review pull ups
find appropriate scales
banded- bounce- kip work
WOD
10 AMRAP
5 pull ups
5 cal bike OR 7 cal row
9 wall balls
5 pull ups
5 cal bike OR 7 cal row
9 wall balls