Monday 1/5

Fitness

Strength:

A. Back Squat 5 reps x 3 sets 

A2. DB bent over row 8/arm x 3 sets 

B. Clean from pause @knee  + Front squat EMOM x 5 minutes - go off feel 

 

Wod: 

21-15-9

goblet squat (53/35)

burpees 

calorie row

Performance 

Strength: 

A1. Back Squat 5 reps x 3 sets @ 70-75%

A2. Muscle up work- work on kip on rings or work on transition on low rings 

B. Clean from pause @knee + Front squat (2+1) @70-75% EMOM x 5 minutes 

Wod: 

12 FS @ bodyweight

9 burpee pull ups 

9 FS @ body weight 

15 burpee pull ups 

6 FS @ bodyweight 

21 burpees pull ups