Warmup

  • :60 Seconds – :45 Seconds – :30 Seconds (60 seconds through all movements, then 45 seconds, then 30 seconds. )
    • Active Spidermans
    • Active Samson
    • Push-up to Down Dog
    • Air Squats
    • Walkouts
  • 100m Asymmetric (one handed) Farmer Carry (go fairly heavy) 100m down, 100m back, switching hands.

Strength

  • Good Mornings
    • 8 reps @ 45lb
    • 8 reps @ 65lb
    • 8 reps @ 85lb
  • Thrusters
    • 50% of 1RM max clean, 2 reps for 4 sets

WOD

  • Buy In-30 Burpees
  • 3 Rounds
    • 400M Run
    • 80 Singles (sub toe touches on 45lb bumper)
    • 21 Push Press 95/65
  • Cash Out-30 Burpees