GENERAL WARM-UP

2 Minute Assault Bike, Row or Jump Rope
General Movement Flow
Shoulder Mobility

PART II: STRENGTH

13 Minute Clock to Build to a Heavy:

A. Kettlebells
10 Push Press
10m Front Rack Carry
10 Push Jerk
10m Overhead Carry

B. Barbells
10 Strict Pull-ups (To Hardest Scale Possible)
10 Barbell Good Mornings
10 Stiff Legged Deadlifts
10 Pronated Bent Over Rows

C. Dumbbells
10 Alternating Bench Press
10 Alternating Renegade Rows
10 Floor Press
10m Bear Crawl

PART III: BURNER

3 Rounds
1 Minute Max Double or Single Unders
1 Minute Max Burpees to Target
1 Minute Rest

or

OLYMPIC WOD

WARM-UP: 10 Minute Movement Flow and Mobility

Then, Barbell Warmup with an empty barbell or very little weight.

PART I: Nine Minutes to Complete 3 Sets of:
BEG: 3 Tempo KB Front Squats @ 3.10.1.1*
ADV: 3 Tempo Double KB Front Squats @ 3211*

&

3 – 5 Muscle Cleans
BEG: From High Hang
ADV: From Hang

PART II: Six Minutes to Complete 3 Sets of:
BEG: 3 – 5 Sotts Press
ADV: 1 Sotts Press Complex

PART III: Every 90″ For 9 Minutes (6 Sets)
BEG: 2 Hang Powers Cleans + 2 Hang Squat Cleans (From Tall Blocks)
ADV: 1 Hang Power Clean + 1 Hang Squat Clean (From Blocks)

PART IV: Every 2 Minutes For 8 Minutes (4 Sets)
BEG: {1 Halting Squat Clean + 1 Squat Clean} x 2
ADV: 1 Halting Squat Clean + 1 Squat Clean