181101 – “Scot”

Warm up:

Cardio

Barbell Warm up

Dry Run after Strength

Skill/Strength:

5x5 Front Squats

WOD: 10 min AMRAP

Rx:

5 Bar Muscle-ups

5 Front Squats (185/125)

10 Burpee Over Bar

Scaled:

5 Burpee Jumping Pull-ups

5 Front Squats (65%)

10 Burpees Over Bar

Sport:

5 Bar Muscle-ups

5 Front Squats (205/145)

10 Bar Facing Burpees

Mobility:

Lat Band

Banded Samson

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