Warm Up
Jumprope 3 minutes
Then 2 Rounds of:
- Prisoner Good Morning x 5
- Squat to Stand x 3
- Wall Walk x 1
Workout of the Day
Performance
A. 5 minutes – HSPU Practice
B.
EMOM for 8
- Odd – Power Clean x 5-7 @ 60-70% of 1RM
- Even – HSPU x 8-12
Rest/Walk 5 minutes
EMOM for 8
- Odd – Deadlift x 8-10 @ 50-60% of 1RM
- Even – Bar Facing Burpee x 10-12
Rest/Walk 5 minutes
EMOM for 8
- Odd – Row 12-14/10-12 Cals
- Even – Double Under x 40-50
GPP
A. Accumulate 2 minutes FLR on Floor or Rings
B.
EMOM for 8
- Russian KBS x max reps in 30 seconds
- Push Up x max reps in 30 seconds
Rest/Walk 5 minutes
EMOM for 8
- Deadlift x 8 @ 50-60% of 1 RM
- Burpee x 10-12
Rest/Walk 5 minutes
EMOM for 8
- Row 30 seconds for Cals (Moderate Effort)
- Single Unders x 40 seconds