Warm-up
5 Rounds
Bike
:30 hard/:30 easy
Then 3 Rounds
5 Power Cleans
5 Tempo Front Squat 3-3-1-2
5 Strict Press
Mobility
Quad and Hamstring Opening
Strength
E2MOM10
Front Squat
Tempo 3-3-1-2
5 Reps
*Slow lowering for 3 seconds, 3 second pause at the bottom, 1 second stand, 2 second break at the top
WOD – Assault|Echo Bike
For Time or Reps, Whichever comes first
In 15 Minutes
21-15-9
Hang Power Clean 135|95
Bike for Calories
Rest 3 Minutes
9-15-21
Shoulder to Overhead 135|95
Bike for Calories
Level 2- 115|75
Level 1 – 95|55, 15-12-9 Reps
WOD – Schwinn Bike
For Time or Reps, Whichever comes first
In 15 Minutes
21-15-9
Power Clean 135|95
32-27-13
Bike for Calories
Rest 3 Minutes
9-15-21
Shoulder to Overhead 135|95
32-27-13
Bike for Calories
Level 2- 115|75
Level 1 – 95|55, 15-12-9 Reps
Extra Work
30-20-10
Bear Hold Kb Pull throughs 1.5|1
Jack Knives
Plank Ups
Flutter Kicks X 3