Primer: 8 Minutes for Quality:
5 Front Squats + 5 Press and Reach
20 Single Unders
40s Row
5 Front Squat + 5 Thrusters
20 Single Unders
40s Row
5 Front squats + 5 Hang Clusters
20 Single Unders
40s Row
Mobility:
Up Dog to Push Up
Warrior Squat
WOD: Rising Heat
3 Rounds: 15 FS | 25 DU’s
Then 1000M Row
3 Rounds: 12 Thrusters | 25 DU’s
Then 1000M Row
3 Rounds: 9 Hang Clusters | 25 DU’s
BB@115/85
Time Cap 22 Minutes
DB Version:
3 Rds: 15 DB Squats | 25 Hops
800M Run
3 Rds: 12 DB Thrusters | 25 Hops
800M Run
3 Rds: 9 DB Hang Clusters | 25 Hops
Bulletproof Shoulders:
3 Rds: 15 Goblet Squats | 25 Hops
800M Run
3 Rds: 12 DB OH Lunges | 25 Hops
800M Run
3 Rds: 9 DB OH Lunges | 25 Hops
Bodyweight:
3 Rds: 30 Air Squats | 25 Hops
800M Run
3 Rds: 20 Lunges | 25 Hops
800M Run
3 Rds: 10 Lunges | 25 Hops