Hot Start Warm Up
3 Sets
:20 Row (:05 to get it rolling, :15 at a non-sustainable pace)
5 Athletic No Push Up Burpees with Quick Vertical Jump
Rest/Walk :60-:90
3 Sets:
1. Filly Press x 6-8
rest 30sec
Strength
4x as a superset E5MOM
5-7 sumo deadlift (barbell) @2121
5-7 “1 1/4” goblet squats (bottoms up) @3111
Sub maximal effort pull ups strict
AMRAP 8:00
1-2-3-4….
Single arm kettlebell swing (each)
2x
:60 aerobic machine
10 hang muscle clean + press (light bar)
:30 hollow rock hold
Then
2x :60 aerobic machine
8 SL landmine RDL
8 SL landmine bent over row
8 landmine thruster
Oly
Every 1:15x 5 Sets, complete this Positional Complex:
1 Segment Power Clean (2sec hold below the knee)
1 Hang Clean Pull Below Knee
1 Hang Power Clean Below Knee
1 Hang Clean Pull
1 Hang Power Clean
Rest 2:30 (2 rounds)
WOD
4 Sets For Time
A. 8 KB Snatch/arm 53/35lbs
B. 8 Burpee Box Jumps 24/20"
C. 20/16 Cal Row
D. 16 Wall Balls 20/14
E. 16 Single Arm KB Overhead Walking Lunge (8/arm)
rest walk 2mins
Set 1 - ABCDE
Warm up (1-2 rds)
25 Banded Face Pulls
12/12 Hi to Lo 1/2 Kneeling chops (Red Band)
25 Banded Skull Crusher/Tricep Extension
12/12 Lo to Hi 1/2 Kneeling chops
Strength
3x
5-7 deadlifts @3030
3-4 Nordic curls
5 vertical jumps
3x
6 “1 1/4” landmine squat
5 strict pull ups + :20 knee tuck isometric hold (advanced) hold
on parallettes
WOD
10-8-6-4-2
Strength
4x
6-8 "1 1/4" Back Squat (:03 Tempo Down on first rep)
2/2 Mixed Grip Pull Up (4 Total)*
*Weighted if possible
WOD
4 Sets
A: 12 DB Power Cleans (from the ground)
B: 12 DB Step Ups (6/6)