A) Coaches Choice Warm-up
B) EMOM for 30 Min Do:
Min 1 – Rope Climb x1-2
Min 2 – Double Under x30
Min 3 – Airdyne x12/10 Cal
Min 4 – Alt. Jumping Lunge x14 (7 ea. leg)
Min 5 – Side Plank x30 sec ea. side
Min 6 – Farmers Carry x200ft
COMP CLASS:
Warm-Up:
400m Run
2 Rounds:
10 Burpee Broad Jumps
25 Ft Spiderman Lunge
10 Back Squat w/BB
10 Barbell Rows
Clean Work:
3×3 3-Position Clean (3-second pause at each position)
3×3 Clean Pull
3×3 Full Clean
Gymnastics: Muscle Up Progression Review
WOD: For Time
3 Rounds
3 Muscle-Up
6 Clean & Jerk (155/105)
50 Double Unders
