Warm Up
15-12-9*
Banded Thrusters
Banded Good Mornings
Burps
*200m Run at the beginning and after each round
Mobility
Banded Hamstring Stretch
Strength
E2MOM 14
1 Bear Complex
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
-Shoulder to Overhead
WOD
800m Run Buy-In
Then 3 Rounds
15 Burpee Lateral Jumps
15 Squat Clean Thrusters 115|75
L2 – 95/65
L1 – 75/55 600M Buy In, 10 reps
Extra Work
2 Rounds
Bike intervals
30/22 Cals
Rest 1:1
20/15 Cals
Rest 1:1
10/7 Cals
Rest 1:1
Schwinn Cals X 1.5
ADV – 3 Rounds