Warm up
2 Rounds (17 Min. cap)
800 Meter Run w/ Sandbag 100/80#
80 Mountain climbers
80 Double unders
3 Rounds Partner wod (split as needed)
200 Meter Tire Drag 55/45#
Partner is doing Heavy farmer carry 70/45# at same time.
If 1 partner is stop, other must stop
400 Meter DB O/H Carry
60/45#
Rx Program:
Bench Press
10 x 40%
10 x 50%
5 x 75%
3 x 85%
1++ x 95%
GHD Back Extensions x 8 w/ plate 25/35#
6-3-1
Snatch @85%
Ring Muscle ups
@every Min. run 100 Meters
5 Min. EMOM
On rings
2 Kipps + 1 Pull to Hip + 1 Muscle up
