Warm up
10 min AMRAP
1 min row (easy pace)
10 Plate Floor Press
5 Lying Iron Cross (each side)
5 Lying Scorpions (each side)
Strength
Snatch Push Press and Snatch Balance 1x1
10-15v minutes of practice stay light and focus on form
WOD
Freedom (RX'd)
WOD
Freedom (RX'd)
16:00 Amrap
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups
Skill
Week 4: Ring Muscle-up Progression