Group:
Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
Strength: 15’ to find 3 x 3 Deadlift @ 70 – 80% of 1RM
WoD: For time
(Comp)
1, 2, 3, 4, 5, 4, 3, 2, 1
Muscle ups
Deficit HSPU’s (Paralettes) or 4” (Comp -)
OR
(Rx)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Pull ups a) Light Bands b) Heavy bands c) Ring Rows
+ 2 wall walks after each set of pull ups (1 pull up, 2 WW, 2 pull ups, 2 WW, 3 pull ups, 2 WW…)
(instead of Wall Walks, Box HSPU OK)
MOB: Roll Posterior Chain Lats / Lax Shoulders