2:00 Row (Increasing speed every 30 seconds)
Then
:30 Hollow Hold
15 Empty Bar Push Press
:30 Superman Hold
15 Empty Bar Push Press
:30 Active Hang from Pull up Bar

Muscle up (or pull up, we will meet you where are at!) progressions
5 Jump to Hollow
5 Jump to hollow + kip
5 Jump to hollow + kip + knees to bar (knees up)
5 Jump to hollow + Kip + knees to bar + aggressively open hip and close shoulders (pull down on bar)

Every 4 Minutes for 12 Minutes
1 Max Set of Bar Muscle Ups
OR
Every 2 Minutes for 12 Minutes
1-4 Bar Muscle Ups
Or reps of whatever pull practice you are working on

Grab your empty bars for a quick push press review then
AMRAP 1:30 Minute x 5
150m Row
8 Push Presses 95/65lbs
Rest 1:30
Pick up where you left off each round

We are going to go through a proper Deadlift and pull up warm (mostly deadlift) before starting this wod.
Warm is coaches choice

After warm up build to your starting weight. The workout is one of those challenges that Rogue puts out. You do not have to go rx unless you are actually signed up. Pick a weight that isnt going to destroy you.

WOD 1- SOLO WOKORUT THE MULE CHALLENGE

21-15-9 Reps for Time
     Deadlifts
     Chest to bar pull-ups
 
RX Division Weight
     Men – 315 LBS (143 KG)
     Women 225 LBS (102 KG)

Scaled Division Weight
     Men – 225 LBS (102 KG)
     Women 155 LBS (70 KG)

Time Cap: 10 minutes

5 Minute Breat

Wod 2 Teams of 2-
14 Minute amrap, splitting work as evenly as possible
20 cals on bike or ski
20 shoulder to overhead 95/65 (think light and fast, 10 unbroken each)
10 Burpees

8am Endurance
Week 2 of the free trial of adult Weightlifting class continues this week. 9am! be there!!!!
9am CrossFit class with Coach Emily

8am Endurance
Teams of 3
Run 800 together
Complete 100 cals on a machine split how you want
Run 800 together
Complete 100 cals on a different machine
Run 800 together
Complete 100 cals on the last machine
Run 800 togehter



9am CrossFit Warm up
AMRAP 8 Minutes
15/12 Calorie Machine
10 Box Step Ups
8 Ring Rows
1 Rope climb

Workout
AMRAP 16 Minutes
12/9 Calorie Machine
2 Rope Climbs
12 Single Dumbbell Box Step Ups
70/50lbs to 24/20″

Air Bike 3:00, increase pace every :60
Then 2 Steady Rounds:
12 Lunge + Twist Steps
20 Wallballs
:30 Dead Hang

Strength

Back Squat 5-3-3-3-2-1
Within ~1:00 after each set, perform 5 Medball Bearhug jump squats with 20/14lbs as explosively as
possible.
Rest 3-5 minutes after each set.
Start at 80% and add weight each set, ending with a heavy single.

**Goal: one of your sets of 2 is as heavy as last
week, and your single is at 90%+.

Pick 2 out of 4 of these

• Pigeon Pose, 2:00/side
• Couch Stretch, 2:00/side
• Saddle Pose, 2:00
• Dragon Pose, 2:00/side
  then,
  Foam Roll Quads, Glute, Ham strings

2 Rounds
20 Duck Walk Steps
12 Empty Bar Pause OH Squats Run 200m
After that, athletes perform 4 sets of a :10 Ring Support Hold, (alternating between top
of the rings and bottom of rings – 2 each)

Strength/Skill
For Proficient Athletes with 3+ Muscle Ups
E2MOM 8 Minutes
1 Max set of Muscle Ups
For Athletes with 0-2 Muscle Ups E2MOM 8 Minutes
1 Set Low Ring Banded Muscle Ups


AMRAP 13 Minutes
7 Squat Snatch 95/65lbs
8 Chest to Bar Pull Ups Rest :30
8 Chest to Bar Pull Ups
7 Squat Snatch 95/65lbs
Rest :30

CONDITIONING
Feel: Muscle Overload

Pacing: Sustain
Target Score: 6+ Rounds Firebreather Score: 10+ Rounds
Scaling:

• Squat Snatch: Reduce the loading to allow for touch and go sets (never more
  than 3 sets to complete the reps). Should not exceed :30 in any round.
• Chest to Bar: Should be 1-2 sets. Scale to chin over bar pull ups for athletes who
  cannot consistently perform 5 chest to bar pull ups or scale further to ring rows or banded pull
  ups. Avoid jumping pull ups due to stimulus

Coach Focus: One round of this AMRAP is one couplet no matter the order of the movements, since
they alternate after every :30 rest period. Coaches need to be careful not to scale this workout
too much as that will change the stimulus from muscular overload to gas/cardio. Coaches should push
the transition quickly since there is only 15 reps before each rest period.