Indoors Primarily
Warm-up
2 Rounds
:40 Work/:20 Rest and Switch
-Box Squat with DB in goblet position
–Hollow Hold roll to Arch Hold
-Uneven Push Ups with DB
Mobility
Shoulders
Rolling & Stretching
Pigeon Stretch
Strength
E2MOM14
3 Box Squats
Outdoor Strength
E2MOM14
3 Front Pause Squats
*3 Seconds in the bottom
Assault/Rogue Bike WOD
3 Rounds
15 Pull-ups
15/12 Calorie Bike
15 Single Arm Devilโs Press 50|35
RX+ – 20 C2B, 20|15 Cals
Level 2- 40|25
Level 1- 30|15
ADV – 10|7 โBar Muscle Ups, 70|50, 25|20 Cals
Schwinn Bike WOD
3 Rounds
15 Pull-ups
23/18 Calorie Bike
15 Single Arm Devilโs Press 50|35
RX+ – 20 C2B, 30|22 Cals
Level 2- 40|25
Level 1- 30|15
ADV – 10|7 โBar Muscle Ups, 70|50, 37|30 Cals
Outdoor WOD
3 Rounds
15 Barbell Bent Over Rows 95/65
200m DB Run 50/35
15 Single Arm Devilโs Press 50|35
Level 2 – 80|50, 40|25
Level 1- 65|35, 30|15
ADV – 115|80, 70|50
Extra Work
EMOM 12 Full Snatch
Minutes 1-3 – 3 Reps @75%*
Minutes 4-7 – 2 Reps @ 80-85%
Minutes 8-12 – 1 Rep @ 90+ %