2 down(Time)
Start up
2 rds
20 arm circles
20 sec sprinters strecth
20 sec band asst ham stretch
On the 45sec
5 rds
100m
1 moderate
4 full speed
W.O.D
7RFT
7 burpees
7 squat snatch 95/65
Then
3 rope climbs(9 modified floor to stand)
5×1 Deadlift Climb to heavy
Skill Muscle up progressions based on skill level Rings or bar, chin over bar, kip pull ups, chest to bar, chest to waist band assist if needed.
Finisher
60 old school kneeling crunch
RW Functional Fitness Training Blogs 