PRIMER:
3 Rounds:
5 Empty Barbell DL
5 Muscle Cleans
5 Press and Reach
5 Front Squats
20s Dead Hang
20s Shoulder Taps
20s Sit Ups
MOBILITY:
Lizard Pose
Twisted Cross
STRENGTH:
Deadlifts 5×3 @ 70-80%
16 Single Leg V-Ups after each set
WOD: For Time
15 DL @ 275/175 | 30 Pull Ups | 45 Wallball
Rest 3 Minutes
15 DL @ 275/175 | 30 C2B | 45 wallball
Rest 3 Minutes
15 DL @ 275/175 | 30 BMU | 45 wallball
Part 1: 5 Minute Time Cap
Part 2: 6 Minute Time Cap
Part 3: 7 Minute Time Cap
Modifications:
30 KBS (lighter) | 30 KBS (Heavier) | 30 Devil Presses
Dumbbell:
15 Double DB Deadlifts
30 Pull Ups | 30 C2B | 30 BMU
60 Push Ups
Bulletproof Shoulders:
15 Deadlifts
30 Ring Rows | 30 Russian KBS | 30 Man Makers
45 Single Arm DB OH Lunges
Bodyweight:
45 Good Mornings
30 Pull Ups | 30 C2B | 30 Bar Muscle Ups
60 Push Ups