WARM-UP
2 ROUNDS
100m Run
10 Lunges
10 Scap Ring Rows
8 Single Ring Ring Rows
Into…
2 ROUNDS
100m Run
8 Russian KB Swings
8 KB Goblet Squats
8 Scap Pull-Ups
8 Kip Swings
STRENGTH
Back Squat
1×5 @ 40%*
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight
WOD
7 ROUNDS FOR TIME
10 KB Goblet Squats (70/53)|(53/35)
5 Bar Muscle-Ups
BMU Option 1: 5 Jumping BMU
BMU Option 2: 10 Pull-Ups or C2B Pull-Ups
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