PRIMER:
8 Minutes for Quality
5 Sumo DL High Pull +
5 Front Squats +
5 Press and Reach +
5 Muscle Snatches
10 Step Ups
10 Sit Ups
MOBILITY:
Push Up to Down Dog
Pigeon Pose on Box
GYM WOD:
“Bootleg” 30-24-18-12
Thrusters @ 75/55
Alternating DB Pwr Snatches @ 70/50
Box Jump Overs @ 30/24
Tuck Ups
Time Cap 20 Minutes
AT HOME:
Dumbbell Version: 30-24-18-12
Single DB Thrusters
Alternating DB Pwr Snatches
Box Jump Overs
Tuck Ups
Bulletproof Shoulders:
Goblet Squats
Single Arm Deadlift High Pull
Box Jump Overs
Tuck Ups
No Equipment:40-30-20-10
Air Squats
Push Ups
Tuck Jumps
Sit Ups