Warm Up
Mobility
60’’ row (slow)-60’’ Plank
60’’ row medium-60’’ Arc Hollow
60’’ row fast-60’’ Spiderman and stretch (30’’R/ 30’’L)
Skill
Find your Max on the Complex
1 Squat clean-1 Thruster-1 Cluster
Met Con
3 rounds for time of:
2 minutes of support on the rings in as few sets as possible (AFSAP).
After each round, perform 2 bodyweight thrusters and 5 GHD sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 body-weight thrusters and 20 GHD sit-ups before starting the next round.
End Of The Wod
10 Floor press KB/DB
10 Ring Row
30m walking KB over the head (30m R/ 30m L)
Rest 1’30