WARM UP

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!

Complete 2 Rounds Of:

• Run 400 Meters
• 15 Lunges
• 15 Wall Ball Shots
• 15 Ball Slams

SKILL

Bar Muscle-Up Kipping Complex

• Complete 5 Sets Of:
• 3 Kipping Swings
• 3 Butterfly Pull-Ups
• 3 Chest To Bar Butterfly Pull Ups
• 3 Bar Muscle Ups

STRENGTH
*Hang Squat Clean + Squat Clean 7 Sets With 90 Seconds Rest

Clean Pulls 5×3 Reps @ 110% Of 1rm

*WOD

• 20 Minute AMRAP Of:
• 15 Hang Squat Clean 95/65 Lbs
• 400 Meter Run
• 25 Ab-Mat Sit Ups

CORE WORK:

3×10 Band Resisted American Kettlebell Swings To Head Height, …Heavy! ( Step On Bands And Loop Through Bell)