Strength

4 Sets

8 Single Arm DB Row + 1 sec pause @ top position

-rest 1 min between sets- 

Coaches Note: Have athletes choose a challenging load across all sets. Go up in load from last week if last week’s load was easier or below an 8/10 effort. 

 WOD

“Mad Skills”

10 Rounds For Time:

1 Bar Muscle Up

12 Walking Double DB Lunges (Farmer Carry Style)

6 Burpee to Target 6”

CAP 15