Primer:
7 Minutes For Quality
45s Row
7 Romanian DL
7 Muscle Cleans
7 Front Squats
Mobility:
Pigeon Pose
WOD:Heads or Tails- AMRAP 25
Buy In 1500M Row
Max Rounds with Time Remaining
5 KB Swings @ 70/53
10 Push Ups
15 Air Squats
5 Hang Squat Cleans @ 135/95
Dumbbell Version
1200M Run or 75 Burpee Buy In
Max Rounds of:
5 DB Snatches @ 50/35
10 Push Ups
15 Air Squats
5 Double DB Hang Squat Cleans @ 50/35
Bulletproof Shoulders:
1200M Run or 7 Minute Bike Buy In
Max ROunds of
10 DB High Pulls
20 Should Taps
30 Alternating Lunges
5 Double DB Deadlifts
No Equipment
1200M Run Buy In
Max Rounds of
5 Pull ups or Odd Object Ground To Overhead
10 Push Ups
15 Air Squats