WARMUP
10 min AMRAP
1 min cardio
5 Deep Squat to Hamstring Stretch
10 PVC Passthroughs
10 PVC Slow OHS w/ 1 sec pause in the bottom
5 Ring Rows
5 Strict Pull UPS
Then…
:30 each side Ankle Dorsiflexion
:30 each side Pigeon Pose
:30 each side Banded Hip Stretch
STRENGTH
Deadlift
5-3-1+ @ 75-85-95+
*Min 2 min rest between sets. Take the time between sets to warmup your muscle ups, if you are doing them.
WOD
3 RFT:
21/17 Cal Bike
15 Squat Snatch (Rx 95/65) (Fit: Power Snatch or Power Clean)
9 Bar Muscle UPS (Fit: Barbell Rows+ Box Dips)
Goal: Sub 14 min
OPTIONAL POST WOD
2-3x
20 GHD Sit-ups
20 DBall Cleans
50 KB Front Rack Carry
CrossFit Reserve 