June 23 2021

Warm Up:

2x

20 Mountain Climbers

20 Sec Reverse Plank

10 Scapular Pull Ups

10 Kip Swings

20 Second Tuck/L hang

10 Ring Rows

WOD:

Gym Crew

Part 1

7 Min AMRAP

30 Double Unders

20 Pistols

5 Ring Muscle Ups

L3 - As Written

L2 - 20 Dubs, 20 SL Box Squats, 3 Ring Muscle Ups

L1 - 40 Singles, 20 Air Squats, 10 RR, 5 Push Ups

7 Min Rest

Part 2

For Time

25 WallBalls

20 Deadlifts

15 Ring Muscle ups

20 Deadlifts

25 WallBalls

L3 - 20/14, 225/155

L2 - 20/14, 185/125, 10 RMU

L1 - 14./10, Rus KB Swings, 15 RR, 15 Push Ups

At Home Crew

Part 1

7 Min AMRAP

30 Double Unders (Singles)

20 Pistols (Air Squats)

10 Push Ups

7 Min Rest

Part 2

For time

25 Air Squats

20 Back Pack Deadlifts or Swings

15 Back Pack Bent Over Row

20 Back Pack Deadlifts or Swings

25 Air Squats