Primarily Indoors
Warm-up
25|20 Cals – moderate
Then..
In 3 Mins
25|20 Cal Row
-AMRAP-
9 Air Squats
3 Strict Press
3 Push Press
3 Push Jerks
Mobility
Quad Rolling
Quad Stretch
Strength
E3MOM15
1. Back Squat – 5 Reps*
2. Max Effort Strict Pull-ups**
3. Rest
* straight sets
** once you kip, are unable to get your chin over the bar, or miss extension at the bottom the set is over
WOD
2 Rounds
In 6 Minutes
50|40 Calorie Row
-AMRAP-
9 Wall Balls 20|14
3 Push-jerks 185|115
Rest 3 Minutes
Level 3- 155|105
Level 2 – 125|85, 40|25 Cal
Level 1 – 95|65, 30|18 Cal
ADV – 30|20 WB, 205|125
Extra Work
EMOM10
Odd – 100ft Sandbag Hug Carry 150|100
Even- 50ft HSWalk*
ADV – 200|150 Sandbag
*Scale to 25ft or walk into the wall and perform 10-20 Shoulder taps