Strength
Weighted Pull up
5×3 + 8 DBL KB Bent Over Row
000,230,500,730,1000
*5 Mins to build to pull up weight
*
WOD
For Time (12-15 min cap)
4 Rounds
25m DBL DB Front Rack Lunge
5 Burpee Bar Muscle Up
@22.5/1kg
*
PEAK
4min AMRAP / Rest 2min / 4Rounds
30 Wallballs
15 Toes to Bar
20 Wallballs
10 Toes to Bar
10 Wallballs
5 Toes to Bar
*The hardest part will be if you get back to the wall-balls. 10’s on the wall-balls will be the safe option but push harder if you’re feeling good.
