WARMUP
10 min AMRAP
1 min cardio
10 Ring Rows
10 Walking Lunges
10 Light DB Strict Press
5 Scap Retractions
3 Kip Swings
3 Pullups/Toes to Bar
STRENGTH
Strict Press
3 sets of 5 – build to a heavy set
Then..
1 set max reps @ 50-60%
*Not to failure, but close with good form
1 set max kipping pullups or max ring rows
WOD
21-18-15-12-9
Toes to Bar
50’ Single Arm DB OH Walking Lunge (try to stay as equal as possible on which arm is OH)
*Scale lunges to front rack or body weight
OPTIONAL POST WOD
Accumulate:
2 min plank
2 Min Wall Sit
1 min Ring Support L sit
1 min Prying Goblet Squat
CrossFit Reserve 