PRIMER:
Alternating Efforts x 12
Min 1: 15/12 Cal Row
Min 2: 200M Run
Min 3: 5 KB Swings | 10 Push Ups | 15 Air Squats
GYM WOD (first):
100 Burpees to a 12 Inch Target For Time
Time Cap 7 Minutes
Modifications:
Low the target to 3, 6 or 9 inches above your reach
STRENGTH (after WOD):
AMRAP 5
Sets of 3 Touch and Go Power Cleans and Jerk + 3 Cal Bike
Rest 5 Minutes
Sets of 3 Touch and Go Power Clean and Jerk + 3 Cal Bike
Same weight across
DB Version:
AMRAP 5
Sets of 3 Touch and Go DB Pwr Clean and jerk + 3 Cal Bike
Rest 5 and Repeat
Bulletproof Shoulders:
100 Top Up Burpees For Time
3 TnG Deadlifts + 3 Cal Bike
Rest 5
3 TnG Deadlift + 3 Cal Bike
No Equipment:
AMRAP 5
5 Unbroken HSPU + 50M Run
5 Minute Rest
5 Unbroken HSPU + 50M Run