PRIMER:
EMOM 9
Min 1: Easy Row
Min 2: 8-12 Top Up Burpees
Min 3: 4 Front Squats + 4 Push Press + 4 Thrusters
MOBILITY:
Spiderman
Frog Stretch
STRENGTH:
4 Front Squats On the Every 90s x 5
GYM WOD: Jack of All Trades
2K Row
30 Bar Muscle Ups
40 Thrusters @ 115/85
Modifications
2K Row: 3 Mile Bike
Bar Muscle Ups: Burpee Chest to Bar or Devil Presses
Time Cap: 18 Minutes
AT HOME WODL
DB Version:
2K Row
30 Devil Presses
40 DB Thrusters @ 50/35
Bulletproof Shoulders:
2K Row
30 Sumo Deadlift High Pulls @ 95/65
60 Single Arm DB Overhead Lunges
Bodyweight
2K Run
40 Burpee Chest to Bar
60 Imaginary Thrusters