Saturday, August 26th 2023

WARM UP – pull up bar, rings

50 bar taps to 6″

25 sprawls

25 ring rows

MOVEMENT/MOBILITY – Barbell, rings, pull up bar

Quad Smash w/ Barbell

:30 deep passive squat

:30 deep active squat hold w/ barbell on back

8 reverse curl into strict press

16 front to back transitions

8 good mornings + 8 Deadlifts

5 back squats + 5 small jump squats

10 single arm ring rows / side

:30 dead hang

5 strict leg raises as high as possible

5 strict knee to elbow

3-5 T2B or Toes to Air

GYMNASTICS

@ 0:00

Perform Max Set of Strict Pull Ups

then

@ 2:00

EMOM x 8 – alternating

1. 6-8 Strict Ring Dips

2. :20-30 HS Hold

@ 10:00

Perform Max Set of Strict Pull Ups

PARTNER WOD

For Time: w/ Partner

200/160 Cal Machine

100 Toes to Bar

50 Power Cleans (185/125)

25 Wall Walks