Outdoors Primarily
Please do not park in the lot
Warm Up
400M Run
Then
12 – 9 – 6
-Muscle Clean*
-Push-Up**
-Good Mornings
*High Hang, Mid Hang, Floor
**Regular Push-Up, Diamond Push Up, Clapping Push-up
Mobility
Calf Mash
Shoulder Mash
Strength
E3MOM15- 3 Complexes
Bear Complex
1 Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead
If using lighter weight, try the extra challenge of holding on to the bar for the 3 complexes
WOD
AMRAP 12
3 Power Cleans 155|105
6 Pistols
9 Burpee Lateral Jumps
Level 3- 135|95
Level 2- 115|75
Level 1- 95|65
ADV – 185|125
Extra Work
15-20-25-30
Row Cals
T2B*
ADV – Finish with a round of 35
*Can Sub GHD Sit Ups