PRIMER:
2 Minute Row
AMRAP 8 for Quality with Pace
20 Glute Bridges
20 Bent Over Row
20 Shoulder Taps
20 Sit Ups
5 Hang Muscle Cleans and Press
MOBILITY:
Down Dog
Lizard
GYM WOD:
2 Power Clean and Split Jerk EMOM x 10 Minutes
AT HOME WOD:
Dumbbell Version:
3-5 DB Clean and Jerks EMOM
Bulletproof Shoulders:
AMRAP 10
100 Ft Double Farmers Carry
100 Ft Single Arm Overhead Carry
Bodyweight
Accumulate 2 Minutes In an L-Sit
Accumulate 3 Minutes in a Plank
Accumulate as many Push Ups as possible in 4 Minutes