Strength: EMOM x 12
Min 1: 10 DB BENCH PRESS
Min 2: 20 GHDSU
Min 3: Rest
WOD:AMRAP 16
10-20-30 etc
Chest To Bar Pull Ups
DB Deadlifts @ 70/50
Cal Bike
Intermediate:AMRAP 16
10-20-30 etc
Pull Ups
DB Deadlifts @ 50/35
Cal Bike
Beginner: AMRAP 16
10-20-30 etc
Hold Above Bar or Jumping Pull Ups
DB Deadlifts @ 35/20
Cal Bike
2 second hold above bar = 1 Rep
Home Workout: AMRAP 16
10-20-30 etc
DB Cleans
DB Deadlifts
200M for Every 10 Cals
Cool down: 1 set:
:30 forearm stretch fingers facing forward
:30 forearm stretch fingers facing backward
:30 forearm stretch palms facing up
:30 butterfly stretch
:30 pigeon stretch each side