Outdoors Primarily
Warm-up
12 – 9 – 7
-Burpee Lateral Jumps
-Front Rack Kneel To Stand
-Front Rack Sotts Press*
-BB High Pull**
*Scaling Option, take it from behind the neck with a wider grip, use a PVC or where need be Seated Strict Press
**Round 1 High Hang
Round 2 Mid Hang
Round 3 Floor
Mobility
Pigeon Stretch
Calf Rolling
Strength
E3MOM15
Clean and Jerk
3 Reps
WOD
10 Rounds
3 Power Cleans 185|115
6 Pistols*
9 Burpees Lateral Jumps
*sub reverse goblet lunges 1.5|1 where need be
Level 3 – 135|95
Level 2- 115|75, Double Unders 30-25-20-15-10
Level 1- 75|55,70 Singles x 2
ADV = 205|135
Extra Work
EMOM10
Odd – 15|10 Cals Bike
Even – 3 Rope Climbs
Rx+ – 1 Legless, 2 with legs
ADV – 3 Legless