Primer:
2 Rounds: Run 2 Minutes Easy | 1 Minute Moderate | 30s Hard
3 Rounds: 30s Each | Hollow Hold | Samson Stretch | Shoulder Taps | Glute Bridges
Strength:
3x 10 Supinated Grip Ring Rows
20 DB Suitcase Elevated Lunges
30s Glute Bridge Hold
WOD: No Equipment – AMRAP 9
2 Lunges
2Burpees
4 Lunges
4 Burpees
6 Lunges
6 Burpees
WOD: Equipment For Time:
AMRAP 15
5 Door Pull Ups
10 Overhead Squats @ 95/65
15 Deadlifts @ 95/65
No Barbell: Single Arm DB Overhead 50/35 | Double DB or KB Deadlifts
Bonus: Strength: Front Squats
3 @75%
1 @80%
3 @ 75%
1 @ 85%
3 @ 75%
1 @88%
12 @ 60%