INDOORS
Warm Up
With Mini Bands
2 Rounds
10 Glute Bridges
10 Bicycles per side*
10 Superman**
10 Front Squat
*Band around mid foot
**Band around wrists
Mobility
Hamstring Stretching
Strength
E2MOM12
Deadlift
1. 3 Reps @ 75%
2. 3 Reps @ 80%
3. 3 Reps @ 80%
4. 3 Reps @ 85%
5. 3 Reps @ 85%
6. 3 Reps @ 90%
WOD
7 Rounds
3 Power Cleans 155|105
5 Front Squat
7 Chest to Bar Pull-ups
Level 3- 135|95
Level 2- 115|75, Pull Ups
Level 1- 95|55
ADV- 185|125, 5 Bar Muscle-ups each round
Extra Work
EMOM10
25ft Handstand Walk
ADV – Over Obstacle