“Control your emotions and you’ll find clarity in the present.”
Primer: 2 Min Row | 2 Rds 25s Walk Outs, 25s Spider Man, 15s HS Hold Stretch
100M Jog | 5-10 Pull Ups | 100M Jog | 5 DB High Pulls (each side)
100M Jog | 5-10 C2B | 100M Jog | 10 Alternating DB Snatches
100M Jog | 3-5 BMU | 100M Jog | 10 Alternating DB Snatches
Gymnastics Practice:
1 Min Light Row + 60% of Max Strict HSPU
1 Min Light Row + 50ft HS Walk
1 min Light Row + 50% of Max Strict HSPU
1 Min Light Row + 50 Ft HS Walk
1 Min Light Row + 40% of Max Strict HSPU
1 Min Light Row + 50 Ft HS Walk
Row Target Males aim 900-100 cal | Females 825-925
Scaled: HSPU = DB Strict Press
Scaled: HS Walk = HS Hold 2x 15s each
WOD: “Run DMC” 4 Rounds
200M Run, 8 Bar Muscle Ups
200M Run, 12 DB Power Snatches @ 70/50
Performance: 5 Bar Muscle Ups | DB Snatches @ 50/35
Fitness: 8 C2B + 8 Ring Dips | DB Snatches @ 35/20
Fitness Light: Burpee Jumping Pull Ups | DB Snatches @ 25/15
Bonus: EMOM x 9 Min 1: Strict T2B | Min 2: GHD Static Hold (belly up) | Min 3: Banded Good Mornings