PRIMER:
3 Rounds:
5 Empty Barbell DL
5 Muscle Cleans
5 Press and Reach
5 Front Squats
20s Dead Hang
20s Shoulder Taps
20s Sit Ups
MOBILITY:
Lizard Pose
Twisted Cross
STRENGTH:
Deadlifts
10 Minutes to find a 3 Rep Max
If you haven’t been training a 3 rep max. Let’s go with 5×3 at around 60-70%
Perceived Level of Effort should be around 6-7.
WOD: Palindrome
10 Bar Muscle Ups + 10 Box Jumps
5 Bar Muscle Ups + 5 Box Jumps
15 Strict C2B + 15 Box Jumps
10 Strict C2B + 10 Box Jumps
5 Strict C2B + 5 Box Jumps
15 Strict Pull ups + 15 Box Jump
10 Strict Pull Ups + 10 Box Jump
5 Strict Pull Ups + 5 Box Jump
*No Penalty For Breaks
Time Cap 12 Minutes
Modifications:
Pull Up: KB Swing | 2 Second Hold On Rings
C2B: Heavier KB Swing | 3s Hold On Rings
Bar Muscle Ups: Devil Press | Burpee Chest To Bar
Banded Pull Ups | Ring Pull Ups are also okay.
Dumbbell:
Same Rep Scheme
Pull Ups: Normal DB
C2B: Heavier DB
Bulletproof Shoulders
5s Dead Hang For Every Pull Ups |
Bodyweight:
RX