Warm-up

10 Burps

10 Burpees to Target

10 Strict Pull Ups/Jumping Pull Ups

10 Burpee Pull Ups

 

Mobility

Trap Mash

 

Strength

Strength

EMOM10

1 Bear Complex

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat

-Shoulder to Overhead

 

WOD

30 Hang Power Cleans (135/95)

25 Burpee Pull-ups

20 Hang Power Cleans

15 Burpee Pull-ups

10 Hang Power Cleans

5 Burpee Pull-ups

 

ADV (155/105)

L3 (115/80)

L2 (95/65)

L1 (65/35)

 

Extra Work
With A Partner
*Two People Can work at the same time
100 Calorie Air Bike
80 GHD Sit Ups*
100 Calorie Bike

 

*Scale to half way down and/or number where necessary.