Saturday June 28th

Monthly Challenge

Daily Hang Challenge (Accumulate 3-7 min each day)

Pre WOD:

EMOM 15 min:
1, 6 Strict Weighted Supinated Pull Up 75%
2, Rest
3, 11 DB Bench Press 65%
4, Rest

Adjust Weights to RIR 2

WOD:

Partner Workout:
Kalsu into Max M Row

30 min Amrep:
100 Thrusters 60/40 kg (135/95 lbs)
Max Cal Row

*EMOM from min 1: 4 Sync Burpees

Post WOD:

Core:
3 Rounds for quality:
10-15 sec L Sit
Rest 20 sec
10-15 sec L Sit Flutter Kicks
Rest 20 sec
5 Box Hip Lift
Rest as needed