WARM-UP

1 Round, 1 Minute per Station
Strapless Row @ 24-26 SPM/Moderate Drag
30″ Single Unders/30″ Alternating Single Unders
AMRAP 5 Split Stance KB Press Per Side

1 Round, 1 Minute per Station
Strapless Row @ 24 – 26 SPM/High Drag
Double Under Practice
AMRAP 5 Overhead Reverse Lunges Per Side

PART 1: PRIMER

For Time:*
1K Row
1 Mile Assault Bike
100 Double Unders

Time Cap: 9 Minutes

*May Scale Distance and Double Unders

PART 2: STRENGTH

2 Rounds
A1. Overhead Dumbbell or Kettlebell Support, Arms Must Be Straight Overhead
A2. Body Weight Bear Crawl, Across Room

Rest 1 – 2 Minutes

2 Rounds
B1. Barbell Front Rack Hold, As Heavy As Possible
B2. Crawling Inchworm, As Low To Floor As Possible

Rest 1 – 2 Minutes

2 Rounds
C1. KB Bottom of Squat Hold, Maintain Tension
C2. Weighted Duck Walk, Across Room

PART 3: CONDITIONING

For Time:*
100 Double Unders
1 Mile A.D.
1 K Row

Time Cap: 9 Minutes

*May Scale Distance and Double Unders

or

OLYMPIC WOD

WARM-UP:

10 Minute Movement Flow and Mobility
Burgener Warmup with an empty barbell or very little weight.

PART I: Every Two Minutes For Eight Minutes

1 Push Press + 1 Push Jerk + 1 Split Jerk

PART II: Every Two Minutes for Eight Minutes

INT: 3 Position Clean Deadlift Off Floor (Shins – Knees – Mid-Thigh)

ADV: 3 Position Clean Deadlift From Deficit (Shins – Knees – Mid-Thigh)

PART III: Every Three Minutes for Nine Minutes

INT: 5 Clean Deadlifts (5″ Eccentric) + 10 Shrugs at Max Clean @ 85% – 100% of 1 RM Clean

ADV: 3 Clean Deadlifts (5″ Eccentric) + 8 Shrugs at Max @ 100% to 110% of 1 RM Clean

PART IV: Every Two Minutes for Eight Minutes

INT: 2 High Hang Clean & Jerks

ADV: 4 High Hang Clean & Jerks