WOD
Kip Swings
Squat Therapy (variations)
wall climb + handstand
Bear Complex Prep
Kipping Pull-up Progression
RX: Bear Complex (3-2-1-1-1-1-1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Find heaviest weight you can do for 1 rep
RX: Metcon (AMRAP – Rounds and Reps)
Amrap 7mins
5 Clusters @ 65-70%
10 Pull-ups
Cluster = Squat Clean into Thruster
No Pause between movements.
RX+: Metcon (AMRAP – Rounds and Reps)
Amrap 7mins
5 Clusters @ 70%
10 C2B Pull-ups
O1: Metcon (AMRAP – Rounds and Reps)
Amrap 7mins
5 Clusters
7 Assisted Chest to Bar Pull-ups
O2: Metcon (AMRAP – Rounds and Reps)
“Amrap 7mins
5 Power Clean + Front Squat + Pushpress
10 Ring Rows