3 Rounds
10 Air Squats
8 Kip Swings or Kipping Pull Ups
6 Burpees
GET STRONG
Weighted Strict Pull Ups
EMOM 15
1, 2, or 3 reps
GET FIT
Open WOD 15.5
27-21-15-9 reps of:
Calorie Row
Thrusters 95/65
12 Min Cap
COMPETITORS EXTRA
Every 3:00 for 15:00
40 Double-Unders
10 Deadlift 205/145
20 Box Step Ups 24/20" 50/35
COACHES NOTE:
The strength work will look very different from athlete to athlete. Beginners might be doing just strict pull ups or more horizontal ring rows. More advance athletes should add a DB between the legs and complete quality pull up reps. If 3 is still easy even with weight, advance some to the strict weighted CTB.
ATHLETES NOTE:
High level athletes will try to do this UB, but that's not the best strategy for the majority. Try to plan a break in the 27, 21, and maybe 15 on the Thrusters. Also choose a weight that allows you to the the 27s in 3 sets or less! The Row is a survival pace knowing you have to move the barbell again right after.
BODYBUILDING WORKOUT
Shoulders, Biceps & Traps
3-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- KB Shrugs (3 x 8-12)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)