WOD09032020 , MONDAY

💢 warm up :
400M Run
💢 Strength:
A. EMOM 12-Minutes
1: 3/side back rack reverse Lunges ( AHAP)
2: 3 seated Box jump
3: 10s Rowing for max watt
💢 gymnastics
A. Complex Conditioning ( Must Be Unbroken)
Every 2-minutes x 10 Rounds
3 Bar Muscle up
3 T2B
3 C2B pull up
OR
2 Rounds
2 pull up
2 T2B
💢 Accessories:
Alternate For 4 Rounds
15 barbell biceps Curl
15 Diamonds push up
💢Core :
A. Dual kB Front rack walking
3 sets , 1-minutes @ max distance
Rest 1-minutes between
B. OH weight sit up
100 reps
Extra work : ( optional )
💢 Strongman Session :
Every 6-minutes x 5 Rounds
15M standing sled pull (AHAP)
10 Axle Bar seated Shoulder press
15M Yoke Carry (AHAP)
Move Well...
💢 Active Recovery:
15-minutes
Bike erg easy pace