PRIMER:
8 Minutes for Quality:
15 Line Hops
10 Air Squats + 10 Push Ups + 10 Sit Ups
Barbell:
5 OHS +
5 Muscle Cleans +
5 Thrusters
MOBILITY:
Push Up to Down Dog
Floor Sweeps
GYM WOD: “Hurt So Good”
AMRAP 16:
50 Bar Facing Burpees
50 OHS @ 95/65
40 KB Swings @ 53/35
40 Hang Squat Cleans
30 HSPU
30 Thrusters
No HSPU: Push Ups
AT HOME WOD:
Dumbbell Version: AMRAP 12
50 DB Facing Burpees
50 Single DB OHS
40 KB or DB Swings
40 DB Hang Squat Cleans
30 DB Push Press
30 DB Thrusters
Bulletproof Shoulders:
50 Top Up Burpees
50 Single DB OH Lunges
40 Russian KB Swings
40 Jumping Squats
200 Ft DB OH Walking
100 Ft DB Front Rack Lunges
No Equipment: AMRAP 12
50 Burpees
50 Squats
50 Good Mornings
50 Jumping Squats
50 Push Ups
50 Imaginary Thrusters or odd object