PRE: Workout Set-up/Movement Standards
WOD: 30 min AMRAP:
-400 m run
-20 Pull-ups
-30 Push-ups
-40 Air Squats
POST: Mobility
PRE: 3x3 – High Hang Clean (175/125/75), 4x2 – Hang Squat Clean (205/145/85), 5x1 – Power Squat Clean (Build to a Heavy Single)
WOD: 12 min EMOTM:
-3 Push Press (65-80% of 1 RM)
POST: 7x5 Seated L Pull-ups
PRE: 6 Sets: 2 Back Squats (5 sec hold in bottom)
WOD: 3 Rounds: 4:00 on/4:00 off: AMRAP:
-25 Cal Row
-15 Power Cleans (135/85)
-10 Burpee Box Overs (30/24/20)
POST: 50 Farmer Carry lunges (40/20/10, per side)