• Dynamic Warm Up

Strength:

3 Sets:

• Banded Triple Threat x 10-12
• Clean Pull x 5

Skill:

• 10 Push Ups
• 6 Power Clean
• 1 Rope Climb (4 Strict Pull Ups)
• 30yrd Sled Push (15 out/back)

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 3 Sets:

• Banded Triple Threat x 10-12
• Clean Pull x 5 @ 100-105%

Perform After WOD

B) “Ring of Fire”

Skill:

• 15 Push Ups
• 10 Power Clean 135/95
• 1 Rope Climb
• 30yrd Sled Push (15 out/back)

• Dynamic Warm Up

Strength:

A) 7 Sets: (EMOM)

• 3-5 Muscle Ups

B) 3 Sets:

• Banded Triple Threat x 10-12
• Clean Pull x 5 @ 100-105%

Perform After WOD

B) “Ring of Fire”

Skill:

• 15 Push Ups
• 10 Power Clean 135/95
• 1 Legless Rope Climb
• 30yrd Sled Push (15 out/back)

• 10 Minutes Mobility