PRIMER:
8 Minutes:
5 Cal Bike
5 Strict Press
5 Burpees
5 Box Jumps
30s Dead Hang
5 Muscle Snatches
MOBILITY:
Couch Stretch
STRENGTH:
On The Every 90s x 5 1 Clean + 2 Jerks
(1 Teammate every 30 seconds)
GYM WOD: Teams of 3 – Child’s Play
AMRAP 22
50 Cal Bike
40 Push Jerks @135/95 | 165/115 | 185/135
30 Synchro Burpee Box Jump @ 24/20
20 Bar Muscle Ups or Single Arm Devil Presses
10 Triple Synchro Alternating DB Snatches @ 70/50
AT HOME WOD:
Dumbbell Version:
30 Cal Bike
25 DB Push Jerks
20 Burpee BJO
15 Bar Muscle Ups
10 DB Snatches @ 50/35
Bulletproof Shoulders:
30 Cal Bike
200 Ft Single Arm DB Overhead Walk
30 Box Jump Overs
20 Russian KB Swings
10 Double DB Deadlifts
No Equipment:
300M Run
25 HSPU
20 Burpee Tuck Jumps
15 Wall Walks
10 Pull Ups