If you spent 15-20 Minutes priming your body with purposeful mobility and stability work before you start lifting, your workouts will be much more productive and efficient!
A. AMRAP 1 x 6
12 V-Ups then Max Effort Kipping HSPU
Scaled
12 V-Ups then Max Effort DB Strict Press
:30 Rest after each round
*Score is lowest round
B. AMRAP 4 x 5
30/20 Cal Row
20/14 Cal Assault Bike (Schwinn 30/20)
Max 10 Meter Shuttle Sprints
4 Minutes rest between rounds.
*Bonus
A. 50 Burpee Box Jump overs for time
2 Minute rest
25 Burpee Box Jump overs for time
1 Minute rest
15 Burpee Box Jump overs for time
B. Bench press 5×3 (Climbing)
Warlock Weightlifting:
A. Power Snatch – 75%x1x10 OTM
B. Power Clean + Power Jerk – 75% x (1+1) x 10 OTM
C. 3 Rounds: 10 Back Extension, 20 Sit Ups, 10 Clam Shells /side