180604 Monday

Day 1
WOD 180604

warm-up – Coach’s Choice

A1. 1 heavy back squat @ 20X2 tempo… rest to top of minute, then A2
A2. 6 dumbbell strict press… rest to top of minute, then A3
A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring muscle-up… rest to 4:00 on timer, then back to A1, x 5… (0:00, 4:00, 8:00, 12:00, 16:00)
rest to 24:00 on timer, then B
B. Complete workload for time @ high intensity
21-15-9
kb swings… 32kg/24kg
burpee box jumps… 24”/20”
C. post WOD recovery