Warm-up
With a MB
2 Rounds
30s Each Station
– Burpee on the MB Step Up
-½ Kneeling Cross Chops R
-½ Kneeling Cross Chops L
– MB Hug Squat Jumps
-Knee Tucks
-Hamstring Curls
-Rest
Mobility
Quad Rolling
Quad Stretch
Calf Stretch
Strength
EMOM15
1. Back Squat- 3 Reps
2. 5 Deficit Reverse Lunges*
3. Rest
*each side (standing on a 45lb plate) Holding KBs and DBs
WOD
40-30-20
Wall Balls 20|14
Box Jump Overs 24|20
Hang Power Clean 115|75
Level 2- 95|65
Level 1- 75|45
ADV – 135|95
Extra Work
4 Rounds
10 Cal Bike
15 Cal Ski
20 Cal Row
25 GHD Sit Ups*
Rest 2 Minutes
*Scale to V-Ups, Single Leg V-Ups or Abmat Sit-Ups