Monday February 1, 2021

“The rule is: The basics are the basics, and you can’t beat the basics” – Charles Poliquin

Primer: 9 Minutes for Quality
60 Ft Duck Walk
30s Barbell OH March
5 Muscle Clean and Press
10 Box Step Ups

Push Up to Down Dog

Devil in Disguise – AMRAP 14
Clean and Jerk @ 135/95
Burpee Box Jump Overs @ 24/20

Remaining Time
Max Ring Muscle Ups

No Ring Muscle Ups:
Max Burpee Box Jump Overs

Two Scores: 
Time Completing the C&J / BBJO and
Total Muscle Ups or BBJO

Dumbbell Version
DB Clean and Jerk

Remaining Time
Max Devil Presses @ 50/35

Bulletproof Shoulders:
27-21-15-9 DB Deadlifts 
18-15-12-9 Box Jump Overs

After each round 100 Ft Single OH DB Carry (50 FT each arm)

At Home: 3 Rounds: 
27-21-15- 9 Odd Object – Ground to Overhead
18-15-12-9 Burpees Over Odd object

Remaining Time