Warm Up
500 meter Row
Then…
40s On|10s Off at each Station
-Burps
-BB Jump Shrug High Pull
-Plank Up to Push Up Over the Barbell
-BB Front Squat*
-Burpees
-Tall Clean
*2 second pause in the bottom
Mobility
Quad Rolling
Strength
E2MOM6
Back Squat*
-3 Reps
*Full Pause At The Bottom
E2MOM8
Back Squat
-3 Reps
WOD
500m Row
20 Burpee Lateral Jumps
10 Squat Cleans 175|115
Rest 2 Minutes
10 Squat Cleans
20 Burpee Lateral Jumps
500m Row
Level 4- 155|105
Level 3- 135|95
Level 2- 115|75
Level 1 – 95|55
Extra Work
3 Rounds
20 T2b
20 Cal Ski
20 GHD Sit Ups
Rest 1:1