Warm-up

2:00 bike, row, ski

3 Sets:

:15 Bar hang
10 Sampson lunges
10 Ring rows
10 Goblet squats

Strength/Skill

3 Sets, not for time:

8 Supine barbell rows
10 Ring push-ups
HS hold x max time

WOD

“Nicole”

20 Minute AMRAP:

400 Meter Run
Pull-Ups x Max Reps

Compare to: 5/13/2025