WED 5/14/25 WOD

Warm Up - 2 sets:  :10 jumping jacks - :20 alternating reverse lunges - :20 ring rows - :20 burpees - 1 set:  20 mountain climbers - 10 ring push-ups or ring dips - 10 air squats - 10 pull-ups - 5 small kip swings + 5 big kips - 5 front squats - 3 strict ring pull-ups - 5 push presses - 3 kipping ring pull-ups + 3 chest-to-ring pull-ups - 5 thrusters - 1 ring muscle-ups – Use an empty barbell - Build up load:  Thrusters - 3-3-3

WOD I - 9 Min AMRAP
3 thrusters L3-165/110# L2-115/75# L1-45/35#
3 ring muscle-ups L2-1 RMU or 3 C2B pullups L1-3 ring rows + 3 box dips
3 burpees over the bar L2-same L1-same

Rounds + Reps

WOD II
300ft dumbbell farmers carry (you pick the weight)
1:00 sandbag or slam ball bear hug hold (you pick the weight)
– Use two dumbbells for the farmers carry -

4 Rounds for time and load

Post WOD - 1:00 foam roll quads - 1:00 couch stretch/side