Indoors Primarily
Warm-up
8 Min AMRAP
12 Mountain Climbers
10 Air Squats/ Close Leg Squats
8 V Ups
6 Inchworms
4 Candlestick Roll
Mobility
Quad Rolling
Quad Stretching
Strength
EMOM6
Box Squat – 2 Reps
Rest 2 Minutes
EMOM6
Back Squat – 1 Rep
Outdoor Strength
EMOM6
Front Squat to a Box – 3 Reps
Rest 2 Minutes
EMOM6
Front Squat – 3 Rep
WOD
2 Rounds
In 7 Minutes Complete
750m Row
20 Pistols
20 Toes to Bar
Then AMRAP Burpees Over the Rower
Rest 3 Minutes
Level 2- 600m Row, 14 pistols, 14 Toes to Bar
Level 1- 500m Row, 20 Reverse Lunges, 30 Sit-ups
ADV – 30 Pistols, 30 Toes to Bar
Outdoor WOD
2 Rounds
In 7 Minutes Complete
600m Run
20 Pistols
30 Sit-ups|20 V-Ups
Then AMRAP Burpees Over the Barbell
Rest 3 Minutes
Extra Work
Squat Snatch or Squat Clean
1. 3@75%
2. 2 @ 78%
3. 1 @ 82%
4. 3 @ 75%
5. 2 @ 78%
6. 1 @ 82%
7. 3 @ 75%
8. 2 @ 78%
9. 1 @ 82%
Increase the weight after each set of 3, 2, 1 if weights feel silky & smooth.