PRIMER:
8 Minutes for Quality:
60s Row
3 Hang Squat Cleans + 3 Front Squats + 3 Push Press
After 2 Rounds Turn the Front Squat + Push Press into Thrusters
MOBILITY:
Spiderman and Reach
Warrior Squat
Front Rack Box Stretch
GYM WOD: “Whatever’s Left”
AMRAP 5
500M Row – Buy In
12 Thrusters @95/65
12 KB Swings@ 53/35
AMRAP 5
500M Row – Buy In
9 Thrusters @ 135/95
9 KB Swings @ 53/35
AMRAP 5
500M Row – Buy In
6 Thrusters @ 165/115
6 KB Swings @ 53/35
3 Minute Rest btw Rounds
AT HOME WOD:
AMRAP 5×3
5 Minute Rest btw
Dumbbell Version:
400M Run – Buy In
12 DB Thrusters (2 DB’s)
12 V-Ups
Bulletproof Shoulders:
400M Run – Buy In
12 Double DB Squats
12 V-Ups
Bodyweight:
400M Run – Buy in
20 Air Squats
20 Sit Ups