PRIMER: 7 Minutes for Quality:
50 Ft Bear Crawl
5 DL +
5 Hang Power Cleans +
5 Strict Press
10 Cal Row Machine
MOBILITY:
Pike Stretch
Butterfly
Straddle
STRENGTH: EMOM x10
Min 1: 5 DL
Min 2: 40s Hollow Body Hold
DL @ 70 ish % of 1 RM DL
WOD:
“Delight” 3 Rounds For Time
21 Box Jump Overs
21 Deadlifts
15 Bar Facing Burpees
15 Hang Power Cleans
9 bar Muscle Ups
9 Push Jerks
@ 155/105
20 Minute Time Cap
No Bar Muscle Ups?
27 C2B + 27 Ring Dips
Or
9 Devil Presses
Bulletproof:
3 Rounds
21 BJO
21 DB Deadlifts
15 Cal Bike
15 DB High Pulls
9 DB Bent Over Rows
9 DB Strict Press