Primer:
30s Thrusters | 30s Dead Hang | 30s Active Spider Man
30s Thrusters | 10 Scap Pull Ups + 10 Kips | 30s Bottom up burpees
30s Thrusters | 30s Hold above the bar | 30s Burpees
3 Unbroken Rounds with an empty barbell
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
Strength: Beast Builder: 4 Rounds On The Ever 4 Minutes
3 Unbroken sets of
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
WOD: EMOM Until Failure
7 Thrusters @ 75/55
7 Pull Ups
7 Burpees
After 10 rounds add 1 Rep to each movement every round until failure.
Performance: 6’s – same weight
Fitness: 5 Thrusters @ 65/45 | 5 Jumping Pull Ups | 5 Burpees
Fit Light: 5 Thrusters @ 45/35 | 5 Jumping Pull Ups | 5 Burpees
Bonus:
Midline: 3x 10 V-ups | 30s Hollow Hold | 50 Ft Flat Back Bear Crawl
then rest 2 Minutes