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Strength:  Back Rack Lunge 6RM (3each leg)

Wod: 5min AMRAP

  • 5 Pullups (Rxd+ Bar Muscle Ups)
  • 10 Wall Balls (Rxd+ 20 WallBalls)

Rest 3 mins

  • 7min AMRAP
  • 6 Ring Muscle Ups (Rxd- Burpee pullup)
  • 8 Cal Row
  • 10 Plate OVH Walking Lunge (total) (Rxd+ Barbell OVH 42.5/30)

Rest 3mins

  • 9min AMRAP
  • 15 Push Ups (Rxd+ 15 Handstand Push Ups)
  • 15 cal row

Results (Click Here)

Start here

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