• Dynamic Warm Up

Strength:

Skill:

A) 4 Minutes to Complete

• 40 Burpee Box Jump Overs

In Remaining Time AMRAP

• Wall Balls

Rest 2 minutes

B) In 4 Minutes Complete:

• 50/40 Calorie Row

In Remaining Time AMRAP

• Wall Balls

Rest 2 minutes

B) In 4 Minutes Complete:

• 50 Pull Ups

In Remaining Time AMRAP

• Wall Balls

• Mobility

• Dynamic Warm Up

Strength:

“Ring of Fire”

• 20 Seconds on/10 Seconds Transition (Supinated Barbell Curl, Overhead Barbell Extensions, Barbell Hammer Curl)

Skill:

A) 4 Minutes to Complete

• 40 Burpee Box Jump Overs

In Remaining Time AMRAP

• Wall Balls

Rest 2 minutes

B) In 4 Minutes Complete:

• 50/40 Calorie Row

In Remaining Time AMRAP

• Wall Balls

Rest 2 minutes

B) In 4 Minutes Complete:

• 60 Pull Ups

In Remaining Time AMRAP

• Wall Balls

• Mobility

• Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets:

• Behind the Neck Snatch Grip Push Press or Jerk + 4 Overhead Squats @2211

B) 4 Sets:

• Tempo DB Bench x 5 @2510

C) 3 Sets:

• DB Chainsaw Row x 15 ea.
• Incline Batwing Row x 12
• Incline Y Raises x 10

D) Ring of Fire

Skill:

• 50 Burpee Box Jump Overs

In Remaining Time AMRAP

• Thrusters 135/95

Rest 2 minutes

B) In 4 Minutes Complete:

• 50/40 Calorie Row

In Remaining Time AMRAP

• Thrusters 135/95

Rest 2 minutes

B) In 4 Minutes Complete:

• 40 Ring Muscle Up

In Remaining Time AMRAP

• Thrusters 135/95

• Mobility