9.14 – 9.18

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Workout 1 –

Deck Clean – 3-3-2-2-2

Hang Power Clean – 3×5

Clean Pulls – 3×3

HR Push Ups – 3×ME

CONDITIONING:

15m RIDE/ROW/SKI for total Cals

Workout 2 –

40m EMOM –

0 – 9 –

12 Cal Bike

12 Ball Slams

10 – 19 –

12 Cal Ski

12 Box Step Overs

20-29 –

15 Cal Curve

10 Burpees

30-39 –

12 Cal Row

18 Ab Mat sit Ups

Workout 3 –

Workout 3 –

30m Row For Distance*

*E3MOM perform 7 burpees

 – or –

30m Ride for Distance*

*E3MOM perform 12 pull Ups

 – or –

30m Ski for Distance*

*E3MOM perform 12 Box Step Overs

Workout 4 –

2K Ski

2K Row

4k Bike

Complete – break up any way you want:

50 Pull Ups

50 OHS (45/35) – sub back squats

50 SA KB Snatches – 25 per arm

Workout 5 –

Partner WOD –

15m AMRAP – you go I go

Partner A: Sled Drive Down and Back

Partner B: Run 200m

Rest a couple minutes then:

1000m Farmer’s Carry – share the work, only one person can carry the weight at once – no sharing the load. 3 laps around the parking lot loop.

– post –

Tabata Flutter kicks