Primer: 6 Minutes for Quality:
10 Lunges
10 Sit Ups
5 Clean and Press
5 Inch Worms
EMOM x 6
0-3: 8 Bent over row with 3s negative
4-6: 30s Hollow hold
WOD: AMRAP 18 – Single Tasking
10 Lateral Burpees Over Dumbbell
10 DB Box Step Ups
10-20-30-40-50 Single DB Clean and Jerks @ 50/35
Continue to add 10 Reps to DB C&J each round
Dumbbell Version:
Same Version
Bulletproof Shoulders:
10 Top Up Burpees Over DB
10 DB Box Step ups
10-20-30-40-50 Double DB DL’s
Bodyweight:
10 Line Hops
10 Tuck Jumps
10-20-30-40-50 Broad Jump + Air Squat