4 11

WARM UP

20 min 
200m Run

30 sec Hollow Rock
12 Scap Pull-ups
x 3

10 Tuck-ups
5 Jefferson Curls
x 3

Remaining Time:
10 KB Press (ea/s)
15 Banded Pull-aparts
10 Leg Swings Each Way

MOBILITY

Quad Smash - 2:00 ea/s
Overhead Tissue Smash -
2:00 ea/s

WOD

6 min AMRAP
 12 KB Snatch 53/35
6 Burpees
6 Kipping Pull-ups

rest 1 min

4 min AMRAP
8 One Arm KB Swing 53/35
4 Burpee Pull-ups

rest 1 min

600m run
or
2 min bike for calories
Sub Doubleunders

OR

 6 min AMRAP
12  Russian Swings 35/26
6  Bodybuilders
8  Jumping Pull-ups

rest 1 min

4 min AMRAP
6 Russian Swings  35/26
4 Burpee   + Jumping Pullup

rest 1 min

400m run
or
90 sec bike for calories
Sub 90 sec Wall-ball

BONUS

GOALS
interval rowing