Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!

We have also added a new specialty called “CORE WORK” at the end of each work out.

WARMUP

• Row 500m
• 15 Jumping Jacks
• 15 Mountain Climbers
• 15 Jumping Squats

SKILL

Ring Support Complex

• 2 strict muscle ups+10 dips+30 second L-sit hold on rings
• 4 sets with 90 seconds rest between sets

STRENGTH

• *Push Press+ Overhead Squat 1-1-1-1-1
• *Snatch Balance 1-1-1-1-1
• Full Snatch 1-1-1-1-1
• Snatch Pulls @110% 3-3-3-3-3

*WOD:

Complete 3 rounds for time of:

• Row 500 meters
• 12 Deadlifts: body weight
• 21 Box jump, 20 inch box

CORE WORK

Complete 2 Sets Of…

20 GHD Sit-Up

20 Weighted Hip Extensions Holding A Light Plate