Primer:
EMOM x 9:
Min 1: 30s Squat Hold
Min 2: 30s waiters walk each arm
Min 3: 60s Samson Stretch
2 Rounds Empty Barbell:
5 Clean Grip DL’s | 5 Muscle Cleans | 5 Tall Cleans | 5 Front Squats | 5 Push Jerks
For Time:
50 T2B
40 Strict HSPU
30 Double Kettlebell Thrusters @ 53/35
20 Sandbag Cleans @ 150/100 or Barbell Cleans @ 185/135
Odd Object / Bodyweight:
50 V-Ups
40 Strict HSPU
40 book bag thrusters
50 Ground to Shoulder with heavy or odd object
Bulletproof Shoulders:
Accumulate 2 Minutes in a plank
40 Alternating DB Strict Press (Piston Press)
30 Goblet Squats
200M Farmers Carry