(Competition / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, and 10 push-ups.
SOD
4 x 8^/Leg Pitcher Squats (DB or KB wt = athlete’s choice) AND 3 x 3 Skin the Cats on elevated rings (20 min)
WOD
15 minute EMOM
Min 1: 5-8 Plyo Push-ups
Min 2: 3-5 Tire Flips
Min 3: 10-15 GHD Sit-ups
