Skill WOD
Muscle Up Cycle
6 Kip Swings and pull hips to rings
6 Ring Dips – on the high rings (MU or Jump to get up)
4 Reps – Scorpion Drill
4 Rounds
Pull Up Cycle
10 Second Chin over Bar hold (can be done in 2 sets if needed)
10 Barbell Rows (bar on rack, pull chest to bar)
6 Single Arm DB Rows (go heavy)
4 Rounds
WOD
6 Burpees
16 Hanging DB Snatch (8 each arm)
200 M Run
6 Rounds
15 Minute CAP
DRIVE – CFH 5:30pm
10 DB Deadlifts
10 DB Push Press (2 DBs in each hand)
400 M Run
22 Minute AMRAP
Add one rep to the DB deadlift and the push press after each run. 10, 11, 12, 13….
3:15 in this video