Warm up:
3x
10 Banded Pull aparts
15 L-sit Ups
10 Mountain Climber
Mobility
Skill:
Deadlift
4×5
Single Arm Db Row
4×10
WOD
Amrap 11’
7 Front Squats
5 Bar Muscle Ups
15 V-Sit Upa
Rx 70/50
Sc 50/30
Body Armor
2km Bike
Warm up:
3x
10 Banded Pull aparts
15 L-sit Ups
10 Mountain Climber
Mobility
Skill:
Deadlift
4×5
Single Arm Db Row
4×10
WOD
Amrap 11’
7 Front Squats
5 Bar Muscle Ups
15 V-Sit Upa
Rx 70/50
Sc 50/30
Body Armor
2km Bike