Indoors Primarily
Warm Up
21-15-9
Muscle Clean*
Stiff Legged Deadlift
Jumping Lunges**
*High Hang First Round, Mid Hang Second Round, Mid Shin Last Round
**scale or start with step back lunges
Mobility
Hamstring Rolling
Glute Rolling
Strength
Every 2:00 for 12:00
3 Halting Deadlifts
3-5 second Pause Right below the knee
WOD
12 Minute AMRAP
20|15 Cal Bike
10 Power Cleans 135|95
Level 2- 115|75
Level 1 – 95|55
ADV – 5 Power Cleans 205|135
MOD WOD
12 Minute AMRAP
400M Run
10 Power Cleans 135|95
Level 2- 115|75
Level 1 – 95|55
ADV – 5 Power Cleans 205|125
Extra Work
12 Min AMRAP
10 Cal Ski
20ft HS Walk
10 Cal Ski
40ft HS Walk
10 Cal Ski
60ft HS Walk
…
Scaled start with 1 wall climb and add a climb each round