Wednesday, June 28th 2023

WARM UP – rower

200m row easy pace

300m row moderate pace

rest :20

100m row sprint

MOVEMENT/MOBILITY – pull up bar, KB

8 calf raises

8 calf raises toes pointed out

8 calf raises toes pointed in

:30 calf stretch / side

:20 dead hang

:20 narrow grip dead hang

:10-:20 chin up iso hold

*grab starting weight KB for skill piece

100′ overhead carry / arm

10/10 single arm KB swings

5/5 single KB single leg RDL’s

5/5 goblet reverse lunges, as little weight on back leg as possible

3/3 KB snatch

PRIMER –

10 Big Ring or Bar Kip Swings

10 Pushups or 5 Ring Dips

SKILL

AMRAP – 12 @ easy pace

5-8 Strict HSPUS (choose Hardest Variation)

6/6 KB snatch – building weight

:30 Sorenson hold – hug plate if possible

1. Deficit (you choose)

2. Regular Strict

3. Eccentrics w/ Kip Back Up

4. Box HSPUs

5. DB Z Press

METCON

For Time

500m Row

:60 rest

right into

4x

20 Wall Balls

10 Strict Dips (Rx+8 Bar Muscle Ups)

5 Wall Walks (Rx+ 50 HS Walk)

:60 rest b/t rounds

20min CAP

NOTES 2 scores, 500m row and the 4x. I want you rowing at a pace that will make the metcon harder. WB/BMU should have no more than 1 short break. HS walk should take no longer than :60

SCALING BMU – strict dips HS walk -wall walks