PRIMER:
8 Minutes:
1 Minute Machine
5 Inchworm to Push Ups
10 Cossack Squats
15 Barbell Good morning
Then
3 Hang Power Cleans
3 Front squats
3 Push Press
MOBILITY:
Samson Stretch
Extended Arm Lizard Pose
GYM WOD: Casino Royale
AMRAP 20
20 Hang Power Cleans
20 Front Squats
20 Push Press
20 Cal Bike
Barbell @ 135/95
AT HOME WOD: Dumbbell Version
20 Double DB Cleans
20 Double DB Front Squats
20 Double DB Push Press
20 Cal Machine
Bulletproof Shoulders:
20 Double DB Deadlifts
20 Double DB Squats
200 Ft OH Walk (Single DB)
20 Cal Machine
No Equipment –
20 PVC CLeans
20 Jumping Squats
200 Ft Bear Crawl
400M Run