Friday-Level Up Training

Ninja
2 rounds:
5-4-3-2-1
Supine Ring Row, weighted
Strict Ring Dip

Conditioning I
CrossFit Games Open WOD 16.3
AMRAP x 7 minutes:
10 Power Snatch, 75/55
3 Bar Muscle Up

Conditioning II
AMRAP x 7 minutes
7 Box Jump Overs, 24/20
3 Thruster, 135/95

Daily Midline
Accumulate:
2 minutes in an L-Sit
3 minutes in a GHD Hip Extension

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