
Skill
Side plank hip thrust
4x5 ea
WOD
15 RFT
5 Pull-Ups
150m Run
Rx
n/a
INT
Assisted Pull-Ups
Scaled
Ring Rows
100m
Swift
4 RFQ of
8 Tempo goblet squats (33X0)
8 Tempo push-ups (33X0)
5 Eccentric pull-ups
Finish with 50 cal of athletes choice
Skill
Side plank hip thrust
4x5 ea
WOD
15 RFT
5 Pull-Ups
150m Run
Rx
n/a
INT
Assisted Pull-Ups
Scaled
Ring Rows
100m
Swift
4 RFQ of
8 Tempo goblet squats (33X0)
8 Tempo push-ups (33X0)
5 Eccentric pull-ups
Finish with 50 cal of athletes choice