Warm-up
With a Partner
5-4-3-2-1
Manmakers
Burpees
Athlete resting = stretching
Strength Complex
With DBs for max weight
-5 Deadlifts
-5 Hang Power Cleans
-5 Front Squats
-5 Shoulder to Overhead
WOD
27-21-15-9
double unders X 3
strict hspus*
rest 5 minutes
27-21-15-9
Cals Erg
squat cleans 95
rest 5 minute
27-21-15-9
cals assault bike
T2b or GHD’s
Regional- 21-15-9 HSPU WOD ROpen = Regionals/Open- 21-15-9 HSPUs and other WODs to 21-15-9
Open- 15-12-9- HSPUs and other WODs to 21/15/9
*keep HSPUs strict and use bands or an abmat and/or scale the # of reps