Warm Up
10 PVC Dislocates and Pass Throughs
20 Leg Swing (10 front to back + 10 Side to side)
10 Toy Soldiers
10 Kang Squats
EMOM 8
1st Box Step Ups
2nd 15 / 10 cal Row
3rd 6 Inchworm
4th Cossack Squats
Session 1
Weightlifting
I. Every 2 mins x 6 sets: Push Jerk
3 x 5 reps
3 x 3 reps
Load to heaviest 3 RM for the day
II. Every 2 - 3 mins x 6 sets: Front Squat
6 x 3 reps @ 75%
% based on 1 RM Front Squat
WOD
AMRAP 20
40 Double Unders
Alternative Line Hops
10 Thrusters
10 Toe to Bar
Alternative Toes to DB / KB
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Session 2
(Optional)
WOD
2 Rounds for Time (CAP 7 mins per round)
30 Alternating Dumbbell Squat Snatches
20 Chest to Bars
Alternative
Pull Ups / Ring Rows
Single Arm Bent Over Row L10R10
50 ft. Handstand Walk
Alternative 2 Wall Walks + 20 sec Wall facing Handstand Hold
16 Alternating Dumbbell Squat Snatches
20 Chest to Bars
50 ft. Handstand Walk
Rest 1:1 between each round
RX 35 / 50 lbs (30 reps) 50 / 70 lbs (16 reps)
Scaled 20 / 35 lbs (30 reps) 35 / 50 lbs (16 reps)
Gymnastics
EMOM 8
1st 6 Strict Pull-ups
Alternative
6 Banded Pull Ups
12 Ring Rows
2nd 6 Strict Ring Dips
Alternative
6 Banded Ring Dips
12 Push Ups
Cool Down
Set TABATA Timer: 30 sec HOLD / 10 sec Transition
Puppy dog pose center
puppy dog pose right
puppy dog pose left
Scorpion Pose right
Scorpion Pose left
low dragon right
low dragon left
Pigeon Pose right
Pigeon Pose left
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