Warm Up
Breath Work- 10-15 breaths
3 Rounds
10 MB Cleans
10 MB Thruster
3 Rounds
30 Second MB Forearm Hold
4-8 Hand release Push Ups
3 Rounds 45/15
Scapula Pull Ups
Arch
10 MB Cleans
10 MB Thruster
3 Rounds
30 Second MB Forearm Hold
4-8 Hand release Push Ups
3 Rounds 45/15
Scapula Pull Ups
Arch
Strength
Super Set
Half Kneeling DB OH Press
4 x 8 ES
Behind the Neck Press- Snatch Grip
4 x 8
Bent Over DB Row
4 x 8
4 x 8 ES
Behind the Neck Press- Snatch Grip
4 x 8
Bent Over DB Row
4 x 8
WOD
Every Minute on the Minute – 16 Minutes (4 Rounds)
1st Minute – 10 Burpees
2nd Minute – 7 Wall Ball + 7 Pull-ups (10 Ring Rows)
3rd Minute – 10/7 Calorie Bike
4th Minute – 10 Clean and Press (95/65 lbs)