PRIMER:
3x
1 Minute Easy Row
5 Hang Squat Cleans
5 Push Press
5 Thrusters
MOBILITY:
Active Samson
Active Spiderman
STRENGTH:
Squats: Based off of 5RM Back Squat
Set 1:
5 BS @ 79%
5 FS @ 72%
Set 2:
5 BS @ 84%
5 FS @ 74%
Set 3:
5 BS @ 89%
5 FS @ 76%
WOD: Right Angle
45 Double DB Thrusters @50/35
45 Burpee Box Jump Overs @ 24/20
10 Minute Time Cap
Dumbbell:
45 Double DB Thrusters @50/35
45 Burpee Box Jump Overs @ 24/20
Bulletproof Shoulders:
45 Single DB Overhead Lunges
45 Top Up Burpee Box Jump Overs @ 24/20
Bodyweight:
45 HSPU
45 Burpee Tuck Jumps