Warm Up
Repeat For 5 Minutes
30 Second Dead Hang
30 Jumping Jacks
15 Ring Rows
Strength – Back Squat
5 sets x 5 reps building weight to 70% 1RM every 1.5 minutes
3 sets x 5 reps @ 70% 1RM (RPE 6) Every 3 minutes on the minute
WOD
Every 3 Minutes On The Minute X 4 Rounds
COMPETITVE
20/15 Cal Echo Bike
Max Unbroken Kipping Pull Ups
PERFORMANCE
18/13 Cal Echo Bike
Max Unbroken Parallel With The Floor Ring Rows
LIFESTYLE
15/11 Cal Echo Bike
Max Unbroken Ring Rows
Stimulus Points
Hard repeatable pace
Don’t hit true failure
Cool Down & Dismissal
100m Walk
Prayer Stretch
Quad Stretch
Childs Pose