Warm-up
40s Work|10s Rest
-Slider Glute Bridges
-Squat Hold w/ Med Ball in front Rack
-Slider Push-Up to Press Out, R
-Hollow Hold
-Slider Push-Up To Press Out, L
-Superman Hold
-Slider Body Saw
Mobility
Hamstrings
-Rolling
-Stretching
Skill
Rope Climbs
Strength
E2MOM14
Deadlift
5 Reps @ 65%
3 Reps @ 75%
3 Reps @ 80%
2 Reps @ 85%
2 Rep @ 90%
1 Rep @ 95%
1 Rep @100-102%
WOD (20 Minute Cap)
40-30-20*
Kettlebell Swings 1.5|1
Wall Balls
*3-2-1 Rope Climbs After Each Round
Level 2- 1|0.75
Level 1- 0.75|0.5
ADV – Legless Climbs, 30|20lb Wall ball
Extra Work
30 Power Cleans 115|75
30|21 Cal Row
-Rest 3 Minutes-
25 Push Press
25|18 Cal Row
-Rest 3 Minutes-
20 Squat Clean Thrusters
20|15 Cal Row