12 min amrap20/17 cal row or bike1 round of Cindy Immediately into 12 min amrap20/17 cal row or bike5 muscle ups14 alt front rack lunges 75/55 Immediately into 12 min amrap20/17 cal row or bike15 kb swings 53/3510 burpees
Back Squat7-5-3-1 WOD6 rounds16 plyo skiers5 hspu (elite strict hspu)3 hang squat cleans 155/105 (E185/125)6 strict pullups *since plyo skiers are a new movement for us, I did not prescribe a height, they were prescribed using a 24/20 box. Try...
1 1/4 front squats3-3-2-2-1 *full squat come up just above parellel drop back into a full squat then up. WOD2 rounds 3 minutesRow or bike cals 3 minutes amrap10 kb swing 53/3510 goblet squat10 kb push press (5 ea. Side) 3 minutesRow or bike cals...