WOD
Warmup:
3 Sets
10 Singel Arm Russian KBS Unbroken Warm Up Weights
10 Tuck Ups + 10sec Hollow body hold on last rep
10 Light Barbell Good Mornings
A) Front Squat
22X1; 2 reps every 2:30 x 3 sets
B1) KB Front Rack Step Up
10 reps alternating legs rest 60sec x 3 sets
*low boxes (only the heigh of your knee cap or lower)
B2) Dual Kettlebell Overhead Carry
20m; rest 60sec x 3 sets
C1) Wtd Strict Pull Up
3,3,3; rest 30sec
scale back to strict pull ups or assisted as tough as you can
C2) Single Arm Kettlebell Thruster
20X1; 6/arm; rest 90sec x 3 sets
D) 3 Sets – For Quality
10 Barbell Reverse Curls
20 Banded Tricep Push Downs
30sec Tuck L-Hang
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