Warm-Up: Coach’s Choice
Strength/Skill: Pull-ups
5 x 3 Minutes
Stimulus/Focus: There will be five 3-minute rounds. Complete a set of max effort unbroken reps. Rest the remaining time. You will enter 5 separate scores.
WOD: 20 Minute AMRAP
20 Goblet Lunges (1.5/1)(1/25#)
20 Kettlebell Swings (1.5/1)(1/25#)
2 Bar Muscle Ups
Stimulus/Focus: Try to complete all reps unbroken. Choose a gymnastics scale that is challenging for you.
Cool Down: 3 Rounds
100 Meter Farmers Carry (KB from WOD)
100 Meter Run