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:
7 BS @ 73%
5 FS @ 68%
Set 2:
7 BS @ 78%
5 FS @ 70%
Set 3:
7 BS @ 83%
5 FS @ 72%
WOD:
3-6-9-12-9-6-3
Double DB Thrusters @50/35
Burpee Double DB Box Step Overs @ 50/35
Time Cap 10 Minutes
Dumbbell:
3-6-9-12-9-6-3
DB Thrusters @ 50/35
Burpee Double DB Box Step Overs @ 50/35
Bulletproof Shoulders:
21-15-9 Goblet Squats
Top UP Burpee + DB Box Step Overs
Bodyweight:
3-6-9-12-9-6-3
HSPU
Burpee Tuck Jumps