PRIMER:
9 Minutes for Quality:
4 Thrusters
8 Push Ups
60 / 45 / 30 / 15s Bike
20s OH Barbell Hold
MOBILITY:
Pigeon pose
Extended Arm Lizard
GYM WOD: Jay-z – AMRAP 20
4 Unbroken Ring Muscle Ups
8 Front Squats @ 165/115
12 Cal Bike
Modifications: No RMU: 6 Ring Dips + 6 C2B or (No BMU) or Devil Presses
AT HOME WOD:
Dumbbell Version:
4 Devil Presses @ 50/35
8 Double DB Squats @ 50/35
12 Cal Bike
Bulletproof Shoulders:
4 Renegade Rows
8 Goblet Squats
12 Cal Bike
No Equipment:
4 Burpee Pull Ups
8 Jumping Squats
200M Run