Warmup:
10 Narrow PVC/Bar OHS
20 Double Under’s
10 Band Face-Pulls
Strength:
4 Sets of the following
10 One Arm KB Press
10 One Arm KB Chinese Row
10 Bent Over Fly’s
For Time:
Partner WOD
100 Wallball Shots 10/6kg
100 Russian KBS 32/24kg
Every Minute one the minute 5 Burpees
Competitor After Party:
1:00 Nose to toes Hollow Hold
1:00 Arch Hold
3×8 Bar Straight Arm Kip
3×8 Ring Arch to Hollow Kip
3×8 Weighted GHD Hyperextensions
First work on your core, then take 10:00 to work on muscle up transition and better kip, keep enough rest between sets to make each one of them look perfect. Use gloves – don’t tear your hands! Hyperextensions between sets
Weightlifting:
Muscle Snatch + Overhead Squat
2×4 30% 2×4 40% 1RM
Snatch Pull + Hang Snatch
2x(1+2) 50% 2x(1+2)60% 1RM