Here’s Rob Orlando’s video about flipping tires.

Who’s Rob Orlando and why should you listen to him? Here’s a cool Rob Orlando vid from Rogue.

MSG Group WOD

A.Back Squat
6×5@70%WM

B. Complete 5 rounds of the following circuit:
Station #1 – Tire Flip x AMRAP 30sec
Station #2 – Overhead Squats x AMRAP 30sec
Station #3 – Rest x 30sec
Station #4 – Battlerope Slams x AMRAP 30sec
Station #5 – Muscleup or Muscleup Pull Throughs x AMRAP 30sec
Station #6 – Rest x 30sec

* This is a 15min circuit where the clock doesn’t stop while you rotate. Move from station to station while the clock is ticking. Aim to transition quickly and safely. Rest where supposed to.

Extra Work

Sweat Session:

A1. AssBike
30min @ 65-74%MHR
* Every 5 min get off and complete 30 sec Flag practice

A2. Rower
30min @ 65-74%MHR
* Every 5min get off and complete 30sec freestanding HS hold practice

Strength Session:

A. Front Squat
5@65%
5@75%
AMRAP@85%

B. Axle DOH Deadlift
5@65%
5@75%
AMRAP@85%

Skills Session:

A. Power Snatches
EMOM x 5mins do 3 reps

B. Power Clean & Power Jerk
EMOM x 5mins do 2+2 reps