PRE: Movement Standards
WOD: "Tumilson" 8 Rounds For Time:
200m Run
11 DB Burpee Deadlifts (50/35)
POST: Mobility
PRE: Seated Strict Press *Build to a heavy set of 12
WOD: 5 Rounds: -100 DU (x2 Singles) -15 Power Cleans (135/95) -AMRAP Front Squats *Each round has 3 min time cap. 1:30 rest between rounds. Decrease by 3 reps on Power Cleans each round, load increase
POST: 75 Abmat Sit-ups
PRE: 5 Sets: 1 Hang Clean + 1 Power Clean + 1 Hang Clean
WOD: AMRAP 20: -40 Wallballs (20/14) -30 SA DB Hang Clean and Jerks (50/35) -20 Toes to Ring
POST: 5 Sets: 10 HS Shoulder Taps