Tuesday October 5, 2021

Warmup

1:00 Bike/Row

2 Rounds:

10 (Total) Lunges

3 Navy Seal Burpees https://www.youtube.com/watch?v=2zNq3tCgaw4

10 Scapular Pullups

3 Navy Seal Burpees

5/Am SA KB or DB Thruster

Mobility

Samson Stretch :20/Side

Downward Dog 1:00

Skill/Strength

Back Squat 4x6

WOD

EMOM 10 minutes:

Front Squats 10-1

AMRAP burpees over the bar (even minutes) / pullups (odd minutes) in remaining time

Rest 1 minute between rounds

0:00-1:00 – 10 front squats followed by max burpees

1:00-2:00 – rest

2:00-3:00 – 9 front squats followed by max pullups

3:00-4:00 – rest

4:00-5:00 – 8 front squats followed by max burpees

Etc.

Your score is the total AMRAP reps accomplished

F:  kb goblet squats; ring rows

P1:  115/75; chest to bar pullups

P2:  95/65; regular pullups

C:  155/105; bar muscle ups instead of pullups