Primer:
3 Minutes Row
3 Rounds: Empty Barbell:
6 Deadlifts
6 Hang Muscle Cleans
6 Front Squats
6 Strict Press and Reach
Mobility:
Warrior Squat
Floor Sweeps
Double Macho: 7 Rounds For Time
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Shoulder to Overhead
@ 155/105
Time Cap 14 Minutes:
Dumbbell Version: 10 Rounds
6 DB Deadlifts
6 DB Hang Power Cleans
6 DB Front Squats
6 Double Shoulder to Overhead
*All movements are with 2 DB’s
No Equipment: 10 Rounds
18 Good Mornings
12 Lunges
12 Push Ups
6 Star Jumps
Bulletproof Shoulders: 6 Rounds
10 DB Deadlifts
10 DB High Pulls
10 DB Lunges
10 DB Bent Over Rows