Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

15 Squat to Med Ball
12 Scap Pull-Ups

Round 2

12 Med Ball Hug Squat
12 Ring Rows

Round 3

12 Empty Bar Zercher Squat
8 Pull-up or Assisted Pull-up

Strength

Zercher Squat

Build to a Heavy 5 Reps in 20 Minutes

*Rest 2-3 Minutes Between Hard Sets

WOD

AMRAP ~ 8 minutes

COMPETITIVE

4 Strict Pull-Ups
8 Back Squats (165/115)

PERFORMANCE

4 Assisted Strict Pull-Ups
8 Back Squats (135/95)

LIFESTYLE

4 Ring Rows
8 Back Squats