Warm-up
10 Lateral Up and Overs
10 Scap Pull Ups
10 BB Front Squats
8 Step Overs
8 Kip Swings
8 BB Push Press
6 Box Jump Overs
6 Rope Knee Raises
6 BB Thrusters
Mobility
Quad Rolling
Lat Rolling
Hollow Rock Challenge
30 Hollow Rocks
Strength
EMOM10
Front Squat
1 Rep
1. 85%
2. 85%
3. 85%
4. 90%
5. 90%
6. 90%
7. 90%
8. 95%
9. 95%
10. 95%
1 Rep of heavy weight. Climb throughout the 10 sets
WOD (21 Minute Cap)
3 Rounds*
7 Thrusters 155|105
14 Pull-ups
21 Box Jump Overs
*3-2-1 Rope Climbs after each round.
Rest 2 Minutes
All rounds should be under 5 minutes. Scale appropriately.
Level 3- 135|95
Level 2 – 115|75
Level 1 – 95|55
ADV- 175|115
*Thruster should be a squat to a press without jerking.. Scale appropriately
Extra Work
27-21-15-9
Calorie Row
100ft Sand Bag Carry 140|90 after each round