191021 - “Fit Test”

Warm up: Cardio Mobility Barbell warmup Build to EMOM weight

Skill/Strength: EMOMx12 Minute 1 - 4 Deadlifts @70%+ 1RM Minute 2 - Max DB strict press

WOD: For time/10 min cap Rx: 500m row 40 air squats 30 sit ups 20 push ups 10 pull ups Scaled: 500m row 40 air squats 30 sit ups 20 incline push ups 10 ring rows Sport: 500m row 40 alternating pistol squats 30 toe to rings 20 HSPU 10 bar muscle ups

Mobility: Circle up Shoulder stretches