S.W.O.D.
8 Sets (Every 90sec)
5 x Overhead Squats *from rack
Climb @55-75%
W.O.D.
Amrap x 9
6 x Ring Muscle Ups
3 x “Bear Complex” 135/95
6 x Bar Muscle Ups
3 x “Bear Complex” 135/95
Bear Complex = ( 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Back Squat + 1 Push Jerk )
“At-Home WOD”
6 Rounds For Time:
30 x Alt Jumping Lunges
10 x Reverse Burpee
*rest 1min b/w rounds
Reverse Burpee = squat down, roll onto back until your shoulder blades touch and then roll forward and back up on your feet with a jump!