Friday:  February 14, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Doorway Stretch, :90/side

2 Rounds
12 Empty Bar (or PVC) Muscle Snatches
12 Empty Bar (or PVC) OH Squats
:30 Ring Support or Bottom of Push Up Hold

Strength/Skill(15:00 – 35:00)
Front Squat:  4×4 at 90% of the 4RM you established on Monday.

WOD(40:00 – 50:00):

Fitness
AMRAP 10 Minutes
20 Air Squats
6 Banded pullups
20 OH Walking Lunges
6 Banded Pullups

Performance
AMRAP 10 Minutes
20 Air Squats
4 C2B Pullups
20 OH Squats 45/35lbs (don’t drop the barbell)
4 C2B Pullups

Option 2: Regular pullups

Competition
AMRAP 10 Minutes
20 Air Squats
2 Ring Muscle Ups
20 OH Squats 75/55lbs
2 Ring Muscle Ups