Primer: 2 Rounds: 10 Cal Bike | 6 Spiderman and Reach | 6 Walkouts
Barbell Warm Up
Strength: 6 x Power Clean + Push Jerk + Split Jerk
WOD: Paperboy
21-18-15-12
Push Jerks @ 155/105
Cal Bike
C2B Pull Ups
Time Cap 18 Minutes
Bulletproof Shoulders:
200-150-100-50M Sandbag Carry
10 Cal Bike
20-15-10-5 Russian KB Swings
At Home:
40-30-20-10 Push Ups
15 Burpees
40-30-20-10 Sit Ups
Modifications:
Push Jerk: Dumbbell Push Jerk | Kettlebell Push Jerk
Bike: Cal Row (30-24-21-18 Calories) | 10 Meter Shuttle Runs (equal reps)
Chest To bar: Pull Ups | Reduce Reps | Banded Pull Ups | Ring Rows | Vertical Ring Rows | Dumbbell Rows from plank position| Pendlay Row