Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
20 Penquine Jumps
15 Sit-Ups
15 Empty Bar Deadlifts
10 Inchworms
Round 2
30 Double Under Attempts
16 Alternating Lunges
15 Empty Bar Overhead Press
8 Burpees
-Into-
Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
Strength
Cleans
In 15 Minutes
1 Clean Deadlift+ 1 Power Clean + Front Squat + 1 Hang Power Clean
WOD
For Time ~ 22 Minutes
COMPETITIVE
150 Double-Unders
125 Sit-Ups
100 Box Step-Ups
75 Deadlifts (95/65)
50 Burpees
25 Strict Handstand Push-Ups
PERFORMANCE
100 Double-Under Attempts
90 Sit-Ups
80 Box Step-Ups
75 Deadlifts
50 Burpees
25 Pike Push-Ups
LIFESTYLE
80 Single-Unders
40 Sit-Ups
40 Box Step-Ups
40 Deadlifts
30 Burpees
20 Dumbbell Shoulder Presses