Indoors Primarily
Warm Up
12|9 Cal Bike (sub 200m Run)
40 Hollow Rocks
12|9 Cal Bike
30 Air Squats
12|9 Cal Bike
20 Scap Push Ups
12|9 Cal Bike
10 Front Squats
Accessory
EMOM 10
Odd: 45s PVC Pull Downs*
Even: On the rings Is, Ys, Ts – 5 Reps of each**
*Can sub with banded lat pull downs from a rack
**Sub with change plates if not on rings
WOD
15 Strict Pull-ups
30|22 Calorie Bike
30 Front Squats 95|65
20 Chest to Bar Pull-ups
30|22 Calorie Bike
25 Thrusters
25 Pull-ups
30|22 Calorie Bike
20 Hang Squat Clean Thrusters
Level 2- 75|50
Level 1- 65|35
ADV -15 Bar Muscle Ups, 20 Strict, 25 C2B, 115|80
MOD WOD
10 Devilโs Press 50|35โs
400m Run
30 Front Squats 95|65
20 Renegade Rows
400m Run
25 Thrusters
30 Bent Over Rows
400m Run
20 Hang Squat Clean Thrusters
Level 2- 75|50, 35|25โs
Level 1- 65|35, 20|15โs
Extra Work
EMOM10
Odd – Back Squat – 5 Reps @ 75%*
Even – 10 Weighted L-Ups or 5 Weighted T2B
*1 Second Pause in the Bottom