PRIMER:
3 Rounds
20 BW Good Mornings
15 Push Ups
10 Strict Pull Ups
MOBILITY:
Lizard Pose
Down Dog
STRENGTH:
Double Power Clean + 3 Push Press – EMOM x 5
GYM WOD: Lone Survivor
6 Rounds For Time:
15 Double DB Deadlifts @ 50/35
10 Double DB Push Press @ 50/35
5 Ring Muscle Ups
*Time Cap: 20 Minutes
Modifications:
No RMU: 10 C2B Pull Ups and 10 Ring Dips or Devil Press @ 50/35
Dumbbell:
6RFT
15 Double DB Deadlifts
10 Double DB Push Press
5 Devil Presses
@ 50/35
Bulletproof Shoulders:
6RFT
15 Double DB Deadlifts
10 Single DB OH Lunges
5 Renegade Rows
Bodyweight Version:
6RFT
45 Good Mornings
10 Handstand Push Ups
5 Inverted Burpees