Primer:
10 Strict Press | 10 Cal Bike | 3 Walk Outs | 10 Lunges
8 Push Press | 10 Cal Bike | 3 Walk Outs | 10 Lunges
3-5 Rounds
1 Clean + 3 Jerks (climbing) + 5 Cal Bike
1-2 HSPU | 4 Pistols | 1 Power Clean
1 Minute rest
WOD: Slumber Party
20 Push Jerks @ 205/145
40/30 Cal Machine
8 Rounds of 5 HSPU | 10 Pistols | 3 Power Cleans @ 205/145
40/30 Cal Machine
20 Push Jerks @ 205/145
*25 Minute Time Cap
No HSPU or Pistols Version:
20 Push Jerks @ 205/145
40/30 Cal Machine
8 Rounds of 5 DB Push Press | 10 Lunges | 3 Power Cleans @ 205/145
40/30 Cal Machine
20 Push Jerks @ 205/145
Dumbbell Version:
20 Push Jerks @ 50/35
40/30 Cal Machine
8 Rounds of 5 DB Push Press | 10 Lunges | 5 DB Power Cleans @ 50/35
40 Cal Machine
20 Push Jerks
*No Machine 40 Burpees or 600M Run
Bodyweight Version:
40 Burpees
600M Run
8 ROunds (10 Push Ups | 10 Lunges | 10 Sit Ups )
600M Run
40 Burpees
Bulletproof Shoulders:
20 Alternating Dumbbell Strict Press
40/30 Cal Row
8 Rounds of 20 Piked Shoulder Taps | 10 Lunges | 5 Deadlifts
40/30 Cal Row
20 Alternating Dumbbell Strict Press