October 11 2021

Warm Up

2x

200m Run

8/8 SL RDL

10 Alt Goblet Cossack Squats

6 Scap Pull Ups + 6 Kip Swings

10 Mountain Climber Lunges

WOD:

12 Min E2Min

Back Squat

1-2) 3 @ 75%

3-6) 3 @ 80%

METCON

12 Min E3Min - Complete round for time

15 Sumo DL High Pull

12/9 Cal Bike

15 Pull Ups

L3 - 95/65

L2 - 12 SDHP 75/55, 12 Pull Ups

L1 - 12 KB SDHP. 53/35, 9 Assisted Pull Ups or RR