PRIMER:
2 Rounds:
100M Jog
10 Air Squats
10 Box Jump + Step Downs
5 Straight Arm Burpees For Time
With an empty Barbell
3 x 5 Front Squats
In between sets floor sweeps.
STRENGTH:
1 Squat Clean + 2 Front SQuats EMOM x 5
GYM WOD: Poker Face
AMRAP 5 x 3
400M Run Buy In
9 Front Squats @ 155/105
6 Burpee Box Jumps @ 24/20
Rest 5 Minutes between rounds
Modifications:
Running: Bike: .8 Miles
Dumbbell Version: AMRAP 5 x 3 Rds
400M RUn
9 Double DB Front Squats
6 Burpee Box Jumps
Bulletproof Shoulders:
400M Run
9 Goblet Squats
6 Top Up Burpee Box Jumps
Bodyweight: AMRAP 5
400M Run
12 Jumping Alternating Lunges
6 Burpee Tuck Jumps