“Compliment others more.” – James Clear
Primer:
2 Rounds: 30s Plank | 30s Dead Hang | 30s Spiderman
2 Rounds: 10 Push Ups | 10 Ring Rows | 3 Wall Walks
2 Rounds: 10 Deadlift High Pull | 10 Strict Press | 60s Bike
2 Rounds: 6 Burpees | 6 Strict Pull Ups
2 Rounds: 6 DB Snatches | 6 Cal Bike
1 Round of 5 Devil Presses
WOD: “Part Time”
3 Rounds: 12 Dumbbell Facing Burpees | 18 Chest to Bar
Directly Into
3 Rounds: 12 Double DB Power Snatches @ 50/35 | 18/12 Cal Bike or Row
Directly Into
1 Round: 21 Devil Presses @ 50/35
*Time Cap 22 Minutes
Performance: DB Snatches and Devil Presses @ 35/20
Fitness: 12 Bar Facing Burpees | 18 Pull Ups | 12 Snatches @ 75/55 | 21 Clean and Press @ 75/55
Fit Light: 12 Bar Facing Burpees | 18 Ring Rows or 30s Hold Above Bar | Snatches @ 65/45 | Clean and Press @ 65/45
Bonus:
Min 0-5 : 3 Tempo Negative Strict HSPU | 5 Strict T2B
Min 5-10: 1 Wall Walk | 1 Gymnastics Complex (1 Strict C2B + 1 Strict Pull Up + 1 Pull Up + 1 C2B + 1 Bar Muscle Up)
Min 10-15: 5 Strict Ring Dips | 5 Pausing Ring Rows
Midline: 3 Sets 10 Slow Ring Mountain Climbers | 30s Ring Plank Hold
0-5 Min: 3 Tempo Negative Strict HSPU | 5 Strict T2B
5-10 Min: 1 Wall Walk | 1 Gymnastics Complex 1 Strict C2B + 1 Strict Pull Up + 1 Pull Up + 1 C2B + 1 BMU