Warm-up
5 – 10ft heavy wallballs
5 β 11ft heavy wallballs
5 β 2fer1 heavy wallballs
Run a loop
Repeat wallballs
Strength/Skill
EMOM20
Odd- 3 Deadlifts @80-85%
Even-a. 5/3 PHSPU**
Even-b. 10/8 Kipping Ring Dips
a. 2,6,10..ect/ b. 4,8,12…ect)
*Games guys- start with 3 strict to 2 abmats PHSPUs once that becomes too difficult, switch to 5 kipping.
Regional- 5 strict
Open- 7 Kipping
WOD
Each for time:
At 0:00 on the Clock Complete
12 Lateral Burpee Box Jump Overs
18 Toes to Bar
24 Wallballs (30,20)
At 7:00 on the Clock Complete
9 Lateral Burpee Box Jump Overs
15 Toes to Bar
21 Wallballs (30, 20)
At 13:00 on the Clock Complete
6 Lateral Burpee Box Jump Overs
12 Toes to Bar
18 Wallballs (30,20)
*Decreases by 3 reps each time
Open/Masters (20,14) 15,12,9 T2B
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