GROUP PREP
3 min row or ski
3 Rounds:
5 KB Swings
5 burpees
5 Scap Retractions
3 Kip Swings
3 (1st round ring rows, 2nd Pull ups/banded), 3rd MUs or your variation)
Devils Press Warmup/Practice
STRENGTH
• Take up to 25 minutes to establish 1 Rep Max Bench Press
WOD
On a 10 minute clock:
BUY IN: 40/30 Calorie Bike
Then…climb the ladder….
• 2 Bar Muscle-ups (Rx+ Bar MU) (Rx Chest to Bar) (Fitness Pull-UPS or Jumping Pull-ups or another variation that is hard for you!)
• 2 Devil’s Press (Rx+ 50/35) (Rx 35/25) (Fitness – Pick your weight)
• 4 Bar Muscle-ups
• 4 Devil’s Press
• 6 Bar Muscle-ups
• 6 Devil’s Press
Etc..
*Continue until time expires. Score last completed set + reps.
MOBILITY
Foam roll back and lats
OPTIONAL POST WOD
50 Unbroken Russian KB Swings (try to go up in weight from last time, unless you didn’t make it through all 50)
OPTIONAL AT HOME WOD
“Palace”
AMRAP 6:
2 Single DB Reverse Lunges, 20 Double-Unders
4 Single DB Reverse Lunges, 20 Double-Unders
6 Single DB Reverse Lunges, 20 Double-Unders
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Single DB Power Snatches, 20 Double-Unders
4 Single DB Power Snatches, 20 Double-Unders
6 Single DB Power Snatches, 20 Double-Unders
Continue to add (2) power snatches per round
“Palace” (No Equipment Version)
AMRAP 6:
2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
Continue to add (2) Odd-Object Ground to Overhead per round
CrossFit Reserve 