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
60 Strict C2B
*Every Break – 5 HSPU or 5 Wallball
Time Cap 12 Minutes
Modifications:
50 Strict Pull Ups | 120s Hold Above the Bar |
100 KB Swings
Dumbbell:
100 DB SNatches @ 70/50
Every break 5 HSPU
Bulletproof Shoulders
3 Minute Dead Hang + 50 Ring Rows
Every Break 5 Waiter Squats
Bodyweight
60 strict Pull Ups
Every Break 2 Wall Walks