Warm – up :
Hip/Glute SMR (5)
1 min Squat hold
10 Scap Pull-ups
2 rounds
10 Ring Rows
12 Air Squats
A. WOD :
WOD :
A) Test Front Squat (15m)
If previously tested :
Front Squat 3×8 ; 2 mins rest b/t – build each set
B) Test Upper Body Pull (15m)
If previously tested :
Upper Body Pull work, based on Level, choose appropriate
3×5 Strict Pullups, or
3×5 Pullup Negatives, or
3x Max Chin over bar hold, or
3×5 Ring Row
C) Test Lactic Tolerance (15m)
If previously tested :
6 min AMRAP
10 Burpee Over Bar -> bodybuilder over bar
10 Power Clean 95/65 -> 65/45Scoring: Not Scored