Indoors Primarily
Warm Up
15 – 12 – 9
PVC V-Ups*
Sotts Press in Front Rack Position**
BB Muscle Clean***
*Rounds two and three try passing the PVC around your legs
**use barbell where possible
***Round 1 from High Hang
Round 2 from Mid Hang
Round 3 From Floor
Strength
EMOM10
1 Squat Clean
Climb in Weight as able
WOD
5 Rounds
1 Minute Row
1 Minute Thrusters 115|75
1 Minute Toes to Bar
1 Minute Rest
Level 2 – 95|55
Level 1 – 75/35
ADV – Get more reps
Outdoor WOD
5 Rounds
1 Minute Row or Bike
1 Minute Thrusters 115|75
1 Minute V-Ups
1 Minute Rest
Level 2 – 95|55
Level 1 – 75/35
ADV – Get more reps
Extra Work
EMOM10
Odd – 50 Ft HS Walk*
Even – 2 No touch Rope Climbs**
ADV – add an obstacle course., 1 Legless, 1 with legs with no touch in between
*scale the distance, perform 4-6 wall facing HSPUS or 1 40s static HS Hold
**Scale to 1 Rope climb or 4-6 Dead Hang PUll UPs