Monday, February 19 - Saturday, February 24
Deload Week
Monday, February 19
Warm-up: 2:00 easy bike (1x), directly into 3 rounds - 12 seated banded row + 10 banded lat pull-down + 8 alt reach from low squat + 6 slow tempo 1-arm ring row
Strength:
In 12:00, superset the following x3 (:90 rest between sets) -
10-12 DB lat pullover (50/35 or 40/25 or 30/15)
8-10/side 1-arm DB bent over row (50/35 or 40/25 or 30/15)
Max effort strict pull-up or challenging ring row (1 set)
WOD:
Lightweight
15:00 EMOM @ steady pace -
:60 bike @ moderate pace
:60 thrusters (45/35)
:60 barbell curls (45/35)
:60 sit-ups (weighted or GHD if able)
Rest
Accessory:
3x16-20 alternating Superman (:60 rest) https://youtu.be/DE92ODZS9gs?si=cY1ZVua9iRgdA-PG
Tuesday, February 20
Warm-up: 2:00 easy row or ski (1x), directly into - 5-4-3-2-1 seated leg raises + bench press (start w/ empty barbell and build to 60% 1RM) + reverse Samson/side + kip swing or :20 hollow hold
Strength:
15:00 EMOM -
5 bench press (start @ 60% 1RM and build to challenging set if possible)
Max unbroken toes-to-bar (1x), or ttb variation
Rest
WOD:
Popeye
15:00 row or ski for total meters (7/10 RPE) -
E3MOM (starting @ 0:00) -
12 lunges (no weight) + 10 bench press (115/75 or 75/55)
Accessory:
Accumulate 30-45 plate row from Sorenson hold, :01 pause @ top w/ 10# plate (scale to bent-over plate row @ moderate weight) https://youtube.com/shorts/vjQUTc_x-3I?si=2eRpNw5kP7SBuHED
Wednesday, February 21
Warm-up: 5-4-3-2-1 clean pull + clean high pull + muscle clean + front squat (empty barbell) + inch worm w/ push-up + scorpion stretch/side
Strength:
Every :90 x5 (15:00) -
1 power clean + 1 squat clean + hang squat clean + front squat (start light and build to moderate complex)
:30-:45 barbell roll-out or plank on barbell
WOD:
10 rounds for time -
3 power clean (135/95 or 115/75 or 85/55)
3 bar-facing burpees or up downs
Accessory:
Tabata plank-ups (:20 work/:10 rest x8)
Thursday, February 22
Warm-up: 3 rounds - :30 wall facing handstand hold or plank + 10 banded pvc pull down from hollow + :30 easy jump rope + 10 alt toe touch from plank
Strength:
In 10:00, superset the following x3 (:90 rest between rounds) -
25 ft handstand walk or :30 handstand walk progression
:30 hollow rocks, banded if possible https://youtu.be/SpdUm2qrhk8?si=eqPFsGZJja-XUkIF
WOD:
Every 3:00 x6 (18:00) for total reps -
200 meter run
Rnd 1 and 4 - Max bar muscle-up or challenging pull variation
Rnd 2 and 5 - Max handstand push-up or any push-up variation
Rnd 3 and 6 - Max jump rope reps (doubles or singles)
Accessory:
Accumulate 2:00 dual KB front rack march (2 @ moderate weight)
https://youtu.be/kIST_iO96bg?si=itD7BvAbIub7hm60
Friday, February 23
Warm-up: 3 rounds - 12 banded good morning + 10 pvc pass through + 8 snatch grip deadlift + 6 power snatch (empty barbell) + 4/leg pistol squat to bench
Strength:
12:00 EMOM -
2x 3-position power snatch @ moderate weight (:10 rest b/t set 1 and 2) https://youtu.be/kD65dqLt7yI?si=5xs2Cn3skZYCFTHT
12-15 prone pvc lift off https://youtube.com/shorts/mvFhST26mnA?si=UVDoVCH3JLxVbE9s
Rest
WOD:
3:00 AMRAP -
20 alt DB snatch (50/35 or 40/25 or 30/15)
Max alt pistol squat (see video for variations)
-2:00 rest-
3:00 AMRAP -
20 alt pistol squat (or variation)
Max alt DB snatch (50/35 or 40/25 or 30/15)
https://youtube.com/shorts/fUGQ7oMEIFI?si=nWy7W7S_qVwCUNLc
Accessory:
3x16-24 ring support w/ knee drive (scale to dip handles or boxes)
https://youtu.be/BG3jEvqUi98?si=2uEzUsPvAZKUo9CO
https://youtu.be/Dfpbu6O8Xkg?si=tJdQE7Ls-6U0cL5n
Saturday, February 24
Warm-up: 1:00 easy bike + 1:00 easy row + 1:00 easy ski, directly into - 10-8-6-4-2 alt box step up + plate hops + push-up to pike + ring row
WOD:
Every 7:00 x4 (28:00) -
400 meter row or ski
10 box jump over or step-over (24/20 in)
20/15 cal bike
5 wall walks
Accessory:
3x 8-10 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
Monday, February 12 - Saturday, February 20
Monday, February 12
Warm-up: 2:00 easy row or ski, directly into 3 rounds - 8/side 1-arm ring row + 6 push-up to pike + 4/side thoracic reach from low squat + :30 hollow hold
Strength:
In 12:00, superset the following x3 (:90 rest between rounds) -
16-20 alternating knee raise from front support (rings or dip handles) https://youtu.be/Dfpbu6O8Xkg?si=XBJ0-L3m6TYxPyBu
16-20 alternating floating bird dog https://youtu.be/kXR_ZSgSBfs?si=3AxQoZiWwgEPi5at
WOD:
Rowing with Cindy
For time -
2,000 meter row or ski
E2MOM (starting @ 0:00) - 1 round of Cindy (5 pull-up + 10 push-up + 15 air squat)
Accessory:
2x 20 meter lateral bear crawl each direction
https://youtu.be/oPzX9WHrBMg?si=1Vkzq40Lf_1OSI_l
Tuesday, February 13
Warm-up: 3 rounds - 12 pvc pass through + 10 banded good morning + 8 alt shoulder tap from handstand or plank + 6 Cossack squat/side + :30 easy jump rope
Strength:
15:00 EMOM -
1 max distance HS walk, HS hold, or pike hold from box - rest after 1 attempt (add alt shoulder taps or gentle weight shift from HS or pike hold if able) https://youtu.be/rA_xFsWUPPU?si=eOa0DAg_1QtCRadg https://youtu.be/y1sxGjiUHqc?si=SpVEwCHMPTDvIBSn
3-5 deadlift (start light and build to WOD weight)
Rest
WOD:
Sprint Sesh
7:00 AMRAP -
1 wall walk
5 deadlift (225/155 or 155/105 or 95/65)
35 double under or 60 singles
Accessory:
2-3x - superset 12-16 tuck-ups + 12-16 arch-ups (:60 rest between sets) https://youtu.be/dMirQ7T3adU?si=6X-GvtlD0q-VeqGM
Wednesday, February 14
Warm-up: 5-4-3-2-1 back squat (start w/ empty barbell) + inch worm w/ push-up + KB hip opener stretch/side + :30 alt quad stretch + :30 chest opening stretch on rings
Strength:
Every :90 x6 (9:00) -
5 back squat (start light and build to WOD weight)
WOD:
Quality Control
For quality reps @ steady pace (rest as needed) -
15-12-9
Back squat @ BW or ¾ BW or ½ BW
30-24-18
Dips from handles or bench
60-48-36
Sit-ups (GHD or weighted if desired)
Accessory:
Accumulate 75-150 banded chest flys
https://youtu.be/yVcEkvgymt8?si=vSR_7FfcNUG_OKHM
Thursday, February 15
Warm-up: 2:00 easy bike, directly into - 2 rounds - 12 alt scorpion stretch + 10 banded lat pull-down + 8 alt reverse Samson + 6 face pulls on rings (:03 pause in back position) + :30 glute bridge hold (w/ light plate @ hips if possible)
WOD:
Steady State (7/10 RPE)
Every 8:00 x4 (32:00) -
15 bike cals
15 KB swing (54/35 or 35/20)
10 goblet lunge (54/35 or 35/20 or 20/10)
10 burpees or up downs
5 toes-to-bar, knees-to-elbow, or scaled variation
5 bar muscle-up, jumping BMU, or other challenging pull movement
Accessory:
2-3x - 21 bicep curl series (7 reps from bottom to 90 degrees, 7 reps from 90 degrees to top, 7 full bicep curl reps); barbell weight no heavier than 65/55
https://youtu.be/tdbHeBu8yQg?si=3JTCfBh8z9y7WYwA
Friday, February 16
Warm-up: 5-4-3-2-1 power clean + jerk, push or split (start w/ empty barbell + build to 50% jerk 1RM) + thoracic rotation from runners lunge/side + :30 banded snow angels
Strength:
Every :90 x8 (12:00) -
1 power clean + 1 push jerk + 1 hang power clean + 1 split jerk
(Start @ 50% jerk 1RM and build to heavy complex if possible)
Partner WOD: (20:00)
Howdy Partner
20 rounds for total meters (partners switch every minute) -
1:00 AMRAP
8 DB bench press (2 @ 50/35 or 40/25 or 25/15) + max row or ski meters
Accessory:
Accumulate 30-50/side - banded x walks https://youtu.be/LRkZTWs5RZE?feature=shared
Saturday, February 17
Warm-up: 2 rounds - 12 banded pull-apart + 10 banded forward raises + 8 air squats + 6 bootstrappers + :30 plank + :30 seated leg lifts
https://youtu.be/IcTApCXeUxA?si=Vp6Up5zaYLaR5Bz7
Strength:
9:00 EMOM -
12-16 alt DB plank pull through, moderate weight
Max L-sit or tuck sit on parallettes or boxes (1 set)
Rest
WOD:
50-40-30-20-10
Wall balls (20/14 or 14/10)
(2:00, :90, :60, :30 rest respectively after each set)
Accessory:
3x6/leg single leg KB pass around, moderate weight
Monday, February 5 - Saturday, February 10
Monday, February 5
Warm-up: 3 rounds - 9 banded good mornings + 7 DB bench (start light and build to WOD weight) + 5 push-up to pike + 3 bear complex (start w/ empty barbell)
Strength:
In 15:00, complete 4 rounds of the following (:90 rest between rounds) -
10-15 DB push-ups (use the weight you plan to bench in WOD) https://youtu.be/VrSGEXrwZAc?si=DSFZYHNt53Eiq7iQ
4-3-2-1 bear complex (start light and build if possible) https://youtu.be/5_lc4X-7szY?si=-DUAUt0WftHlWSms
WOD:
10:00 AMRAP -
3-6-9-12…etc
DB bench press (2 @ 50/35 or 40/20 or 20/10)
Front squat (take barbell from ground @ 95/65 or 45/35)
*Continue to add 3 reps to each movement until time is up
Accessory:
Accumulate 50-70 mountain climbers, banded if possible (rest as needed) https://youtu.be/raTrsBMzJfo?si=60-AYFyXfoHLOcM8
Tuesday, February 6
Warm-up: 3 rounds - 12 pvc pass through + 10 tempo ring row + 8 alt curtsy lunge (no weight) + :30 easy bike + :30 banded pvc lat pull-down from hollow
https://youtu.be/-ver-j_BvkM?si=OovkbQJIVrEAO2J9
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
:30/side banded Pallof press walkout https://youtu.be/AA3papEyrKU?si=NC1NXR8gT1-x6ZHq
8-10/side goblet curtsy lunge @ moderate weight
WOD:
5 rounds for time -
20/15 cal bike
10-8-6-4-2
Bar muscle-up, chest-to-bar pull-up, or challenging pull variation
Accessory:
3x8 DB chest-supported row, :03 pause @ top (2 @ moderate weight)
https://youtu.be/0-DXJiceG-0?si=pRq3o3jKIRthXYq-
Wednesday, February 7
Warm-up: 5-4-3-2-1 dual DB push press (start light and build to Strength weight) + Cossack squat/side + reverse Samson/side + :30 easy jump rope
Strength:
12:00 EMOM -
8-10 DB push press (2 @ 50/35 or 40/20 or 20/10)
3-5 deadlift, getting warm for WOD
Rest
WOD:
E2MOM x9 (18:00) -
0:00-6:00
9 deadlift (155/105 or 115/85 or 95/65) + 25 double under or 40 singles
6:00-12:00
7 deadlift (175/125 or 155/105 or 115/85) + 35 double under or 60 singles
12:00-18:00
5 deadlift (225/155 or 175/125 or 155/105) + 45 double under or 80 singles
*For example, starting @ 0:00, athlete completes 9 deadlift + 25 double under, then rests until 2:00
Accessory:
Accumulate 30-60/side banded row from side plank
Thursday, February 8
Warm-up: 2:00 easy row or ski, directly into - 5-4-3-2-1 thoracic reach/side from runners lunge + power snatch (start w/ empty barbell and build to WOD weight) + :20 seated leg raises + :20 HS hold or plank
WOD:
36:00 EMOM -
15/12 cal row or ski (scale to 12/9)
5 wall ball + 3 HSPU + 1 power snatch (115/85 or 85/55 or 55/35)
Rest
30 ft HS walk or :30 HS walk progression (e.g., extended plank)
Max unbroken* toes-to-bar reps (scale to knees-to-elbow or incline leg raises)
Rest
*Rest starts once you drop off pull-up bar
Accessory:
Accumulate 2:00 banded dead bug (make sure lower back stays pressed to ground) https://youtu.be/wCwn7-Z-XjE?si=CAle6aKUCiPnwXSw
Friday, February 9
Warm-up: 3 rounds - 10 alt scorpion stretch + 5 back squat (start w/ empty barbell and build to 50% 1RM) + :30 easy row + 5 burpee broad jump + 10 alt box step-up
Strength:
Every :90 x8 (12:00) -
5 back squat (start @ 50% 1RM and build by 5%, ending around 85% 1RM)
WOD: (15:00)
5:00 AMRAP for max burpees -
500 meter row
Max burpees or up downs over rower
-5:00 rest-
5:00 AMRAP for max box overs -
500 meter row
Max box jump over or step-over (24/20 in)
*Score is sum of burpee and box jump reps
Accessory:
Accumulate 60-100 sit-ups
Saturday, February 10
Warm-up: 1:00 easy bike, directly into - 5-4-3-2-1 pvc jerk balance https://youtu.be/uChko6SbE5g?si=9ZPo5jES-fO8vYGd + push or split jerk (start w/ empty barbell and build to 60% 1RM) + thread the needle w/ thoracic rotation/side
Strength:
10:00 EMOM -
1 jerk, push or split, from rack
Round 1 and 2 - 60% 1RM
Round 3 and 4 - 65% 1RM
Round 5 and 6 - 70% 1RM
Round 7 and 8 - 75% 1RM
Round 9 and 10 - 80% 1RM
WOD:
14:00 EMOM -
12/9 cal bike
2 jerk, push or split @ 80% 1RM, or ending weight from Strength
Accessory:
Accumulate 2:00/side Copenhagen plank https://youtu.be/tKb76R21AfM?si=a759Ul_82wDIANO-
Monday, January 29 - Saturday, February 3
Monday, January 29
Warm-up: 2 rounds - 2:00 easy row, bike, or ski + 1:00 plank + 20 alt banded X walk https://youtu.be/RyJonI6zQaE?si=ssx6sK7g9lR2xy1J + 10 alt quad stretch
WOD: (30:00)
Every 10:00 x3, working @ 80-85% RPE -
500 meter ski
50/40 cal bike
500 meter row
*Change order as needed to share cardio equipment; scale volume to assure at least 1:00 rest per round
Accessory:
Accumulate 20-30/side woodchoppers w/ wall ball (20/14 or 14/10)
https://youtu.be/XeNqzecQ9hI?si=8CIb47KDVHuC6osb
Tuesday, January 30
Warm-up: 3 rounds - 5 front squat (empty barbell) + 5 inch worm w/ push-up + 5 thoracic reach from runners lunge/side + :30 easy jump rope
Strength:
In 12:00, complete the following every :90 x8 (start light and build moderate) -
1 Enderton front squat complex
(FS w/ :03 pause @ bottom + FS w/ double bounce + FS)
https://youtube.com/shorts/aoFsYe8Q1G4?si=-CoM0SVvIS1AEchu
WOD:
16:00 AMRAP -
10 air squats
10 lunges
15 push-ups
20 sit-ups
20 double unders or 40 singles
Accessory:
Accumulate 2:00/side Copenhagen plank https://youtu.be/tKb76R21AfM?si=1XE8ryXOJbrlQioF
Wednesday, January 31
Warm-up: 5-4-3-2-1 DB bench press (start light and slowly build to Strength weight) + muscle clean + thread the needle w/ thoracic rotation/side + :30 seated leg lifts https://youtu.be/IcTApCXeUxA?si=y9ZcMJXFIvGQGn61
Strength:
In 16:00 complete 4 rounds (:60 rest between rounds) -
8-10 DB bench press (2 @ 70/50 or 50/35 or 35/20)
12-15 banded kneeling hip thrust https://youtu.be/_m7fo4l6C80?si=tmLStAArj5ik2JV8
3-5 power clean, building to WOD weight
WOD: (11:00)
For total reps (ttb + burpees) -
From 0:00-4:00 -
15 power clean (135/95 or 95/65 or 75/45) + max toes-to-bar (or ttb variation)
-1:00 rest-
From 5:00-8:00 -
12 power clean (165/115 or 115/85 or 85/55) + max lateral burpees over barbell
-1:00 rest-
From 9:00-11:00 -
9 power clean (185/135 or 155/105 or 95/65) + max toes-to-bar (or ttb variation)
Accessory:
Accumulate 50-75 banded tricep pulls
Thursday, February 1
Warm-up: 3 rounds - 12 pvc pass through + 10 alt shoulder tap from HS or plank + 8 alt reaches from low squat + 6 strict press (start w/ empty barbell) + 4 broad jump
https://youtu.be/uhz-ia-2UcM?si=219zyV1-5-Ha7T2O
Strength:
16:00 EMOM -
20 foot handstand walk or :30 handstand walk progression
12-15 face pulls on rings or trx
3-5 jerk (push or split), building to WOD weight
Rest
WOD:
15 rounds for time -
5 wall balls (20/14 or 14/10)
3 box jump over or step-over (24/20 in)
1 jerk, push or split, from rack (175/125 or 155/105 or 95/65)
Accessory:
Accumulate 40-60 Russian twists from GHD or mat
https://youtu.be/3Xp-KnQt218?si=mdcBMZfE22uLyOB5
Friday, February 2
Warm-up: 10-8-6-4-2 back rack lunge (start w/ empty barbell & build to WOD weight) + banded good morning + banded lat pull down (3x3x3 tempo) + banded pull-apart
Strength:
In 12:00, superset the following x3 (:90 rest between rounds) -
10-15 GHD hip extensions
6-8/side KB bird dog row @ moderate weight
8-10 ring dips or dips from handles or bench
WOD:
8:00 AMRAP -
2 rounds -
20 back rack lunge (take barbell from ground) @ 115/85 or 95/65 or 45/35
400 meter row or ski
Max bar muscle-up, jumping BMU, pull-up, or ring rows in remaining time
Accessory:
Accumulate 50-60 banded hamstring curls or 30 cable curls
Saturday, February 3
Warm-up: 3 rounds - 6/side Cossack squat + :30 ring support hold (or hold on handles or boxes) + 6 good morning w/ empty barbell + :30 top of ring row hold + 6 deadlift (build to 50% 1RM, or light weight)
WOD:
For quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Deadlift (start @ 50% 1RM and build to heavy single if possible)
Ring row, horizontal if able (feet elevated if possible) https://youtube.com/shorts/Aw9IRuNYfRs?si=sGMhOXmBxgVEfBAP
Leg raises from ring support hold (scale to tuck-ups from box support hold) https://youtube.com/shorts/NYywpq6VLYg?feature=shared https://youtu.be/vkQEOOlVjSU?si=Qxv8OLvO_AFHcY7i
Accessory:
In 4:00 - tabata single leg v-ups (:20 work/:10 rest x8)
Monday, January 22 - Saturday, January 27
Monday, January 22
Warm-up: 3 rounds - 12 alt single leg v-up + 9 KB hip opener stretch/side + 6 inch worm w/ push-up + :30 easy row or ski + :30 easy bike
WOD:
Every 9:00 x4 (36:00) -
20 sit-ups (weighted, banded, or GHD if desired)
200 meter row or ski (scale to 150)
20 air squats (scale to 15)
15/12 cal bike (scale to 12/9)
20 v-ups (weighted if desired)
200 meter row or ski (scale to 150)
20 push-ups (scale to 10)
*The purpose of this work out is to stay in zone 2 of training; scale reps as needed to assure at least 1:00 rest/round
Accessory:
Superset x3 - 15-20 banded bicep curl + 15-20 banded tricep pulls (:60 rest between sets)
Tuesday, January 23
Warm-up: 5-4-3-2-1 scorpion stretch/side + strict press (empty barbell) + deadlift (start light and build to 65% 1RM) + Cossack squat/side + :30 easy jump rope
Strength:
In 14:00, superset the following x4 (:90 rest between sets) -
12-10-8-6 deadlift (set 1- 65%, set 2 - 70%, set 3 - 75%, set 4 - 80% 1RM)
3 push jerk from rack (start light and build to WOD weight)
WOD:
10 rounds for time -
15 double under or 30 singles
3 push jerk (from rack) @ 155/105 or 115/85 or 85/55
Accessory:
3x8/side open book stretch, banded if possible (:60 rest)
https://youtu.be/0Dnobp9nLYw?si=wHV-C_RZ2PAX27PY
Wednesday, January 24
Warm-up: 3 rounds - 5 back squat (start w/ empty barbell and build) + 10 banded good morning + 5/side thoracic reach from runners lunge + 10 alt box step-up + 5 tempo ring row (3x3x3)
Strength:
E2MOM x8 (16:00) -
10-10-7-7-4-4-1-1
Back squat or box squat
*Start light and build to heavy single or stay moderate for 8x5-7
WOD:
12:00 AMRAP -
6 DB hang power clean (2 @ 50/35 or 40/25 or 20/10)
5 box jumps or step-ups (27/24 in)
3 bar muscle-up, chest-to-bar pull-up, or other pull variation
Accessory:
Accumulate 30-50 supine hamstring curls on exercise ball https://youtube.com/shorts/xB1lGVzRwWk?si=8WJNpXDxBrpyGk0z
Thursday, January 25
Warm-up: 3 rounds - 3 snatch pull + 3 snatch high pull + 3 muscle snatch + 3 overhead squat (empty barbell or pvc) + 8 alt pistol squat to bench + :30 on cardio machine of choice
Strength:
Every :90 x6 (9:00) -
1 power snatch + 2 hang power snatch + 3 overhead squat (high focus on mechanics, weight should be light)
WOD:
For total reps (12:00) -
3:00 wall walks (scale to pike or tuck up on rower, see video links below)
3:00 bike calories
3:00 alt pistol squat, or pistol squat variation
3:00 row or ski calories
*There is no built in rest for this work out, take a quick breather when needed
https://youtu.be/8p9TK--nihE?si=lUVs7EgILrUTl55v
https://youtu.be/Pn1bIa9JS3g?si=Xy9eaHd5RIA2Z2_-
Accessory:
Accumulate 1:00/side banded hip flexor/lat stretch
https://youtu.be/blxidE5iv2I?si=7WJqUnxjN62xRbiE
Friday, January 26
Warm-up: 2 rounds - 8 bench press (empty barbell) + 10 supine toes-to-rig + 12 banded lat pull-down + 14 banded bent-over row + 12 banded pull-aparts
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
3-5 bench press (build to WOD weight)
8-10 banded KB chainsaw row/side @ moderate weight
WOD:
E2MOM x9 (18:00) -
0:00-6:00 - 9 bench press (135/95 or 95/65 or 75/45) + 5 toes-to-bar
6:00-12:00 - 7 bench press (155/105 or 125/85 or 85/55) + 7 toes-to-bar
12:00-18:00 - 5 bench press (175/125 or 155/105 or 95/65) + 9 toes-to-bar
*Athlete completes 9 BP + 5 TTB @ 0:00, then rests until 2:00. Continue this pattern, making note of rep and weight changes after every 3 rounds; scale toes-to-bar to knees-to-elbow or incline bench leg raises https://youtu.be/V6pGX69u13w?si=Wn9UIsV42zCEC7ff
Accessory:
3x8-10 banded external rotation https://youtu.be/2mW5ggMh_Bo?si=78wcDg1UeLix27-_
Saturday, January 27
Warm-up: 5-4-3-2-1 clean pull + clean high pull + muscle clean + front squat (empty barbell) + reverse Samson/side + push-up to pike
Strength: (10:00)
E2MOM x5 (start light and build to a moderate complex) -
1 power clean + 1 hang power clean + 1 cluster
*Reps should be touch and go
WOD:
For time -
50 KB swings (54/35 or 35/20)
40 handstand push-up or any push-up variation
30 front squat (95/65 or 65/45 or 45/35)
20 bar-facing burpees or up downs
10 thrusters (95/65 or 65/45 or 45/35)
Accessory:
Accumulate 1:00/side banded lat stretch + 1:00/side seated hamstring stretch