Indoors Primarily
Warm-up
:30| :10 Rest
Alt V Ups
Grasshopper
Double Crunches
Pike Push Ups
Dive Bombers
Mobility
Chest & Shoulder Opening
Strength
E2MOM12
1 Strict Press
2 Push-Press
3 Push-jerks
WOD
20 Hang Power Cleans 115|75
20 Toes to Bar
40/30 Cal Row
20 Shoulder to Overhead 115|75
20 Toes to Bar
40/30 Cal Row
20 Hang Power Clean and Jerk 115|75
20 Toes to Bar
40/30 Cal Row
Level 2 – 95,55
Level 1 – 75,35
Rx+ – 135|95, 25 T2B
ADV – 155,105, 30 T2B
Outdoor WOD
20 Hang Power Cleans 115|75
40 Sit-ups
40/30 Cal Row
20 Shoulder to Overhead 115|75
40 Sit-ups
40/30 Cal Row
20 Hang Power Clean and Jerk 115|75
40 Sit-ups
40/30 Cal Row
Level 2 – 95,55
Level 1 – 75,35
Rx+ – 135|95, 25 V-Ups
Extra Work
Alternating Tabata
-Handstand Hold
-Shoulder Taps
1:00 Rest
Alternating Tabata
-Pull Up Hold (chin over bar if able)
-Hip Touches
Rest as needed then
21 – 15 – 9
Strict Handstand Push Up
5 – 4 – 3
Rope Climb
ADV – Deficit 4โ/2โ HSPU and Legless – 3 – 2 – 1
Scale – Kipping HSPU