STRENGTH/SKILL

3 Rounds: 
- build up weight, then 3 sets across @ same weight
 
1. Single Leg BB Glute Bridge, 5 reps
- at last weeks tough set

F: Can be unweighted, 10 reps each leg, or 5 reps w/load

P/S: as rx

2. Weighted Pronated Pull Up, 2-3 reps across

F: Chin Over Bar: 20-30 seconds Cumulative

P: Weighted Strict Pull Up, 2-3 reps at last weeks #

S: Weighted Strict CtB Pull Up, 2-3 reps at last weeks #

WOD

"Sweet Memories"

12 min AMRAP: Fast Sprint!

100m Sprint
10 Pull Ups
5 Burpees
5 CalRow or Airbike 

F: Ring Row

P: as rx

S: 2 Legless Rope Climbs or 5 Ring Muscle Up