September 14 2021

Warm Up:

3x

8 Plank + Down Dog Toe Touches- pause 2 secs at plank

7 /7 Kettlebell Windmills

30 sec External Rotation Ring Plank

30 secs Kettlebell Bottoms up hold

20 secs Extended Reverse Plank Bridge

WOD:

12Min OTM alternating between

1x 7 Ring Swings + 1 Skin-the-Cat

1 L/1 R Turkish Get-ups

5 L/5 R Weighted Pistol Step Downs

METCON:

12 MIn AMRAP

L3-

3 Ring Muscle ups

3 Devil Press 50/35

12 Air Squats

24 Double Unders

L2 -

3 Strict Pull ups

3 Strict Dips

3 Devil Press 50/35

12 Air Squats

18 Double Unders

L1 -

3 Jumping Pull ups

3 Push-ups

6 Dumbbell Ground to Overheads 25/15

12 Air Squats

32 Single Under