Warm up: 3 Rounds
-5 Pull Up
-10 Push Up
-15 Sit Up

Pre-WOD: 5 X 3 Shoulder to Overhead

WOD: For Time
-50 Meters Weighted Walking Lunges(45/25)
-21 Burpees
-50 Meters Weighted Walking Lunges
-15 Burpees
-50 Meters Weighted Walking Lunges
- 9 Burpees

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(13)
25 burpees
400m run
25 burpees
400m run

bench/strict(15)
6x3-climb

Finisher
stretch and roll
100 cross crunch

Five rounds for time:

12 deadlift
9 hang power clean
6 push jerk

M 155#/W 115#

8.25 Imported.

By myself! :)

By myself! :)

Aux: Hippy hip

2 RFQ:
Hip Adjustment 5" 5" 5"
16 Psoas Marches with Band

1600m Run
80 Knee 2 Elbows
800m Run

MVMT PREP
Banded Hip Series
Frog Stretch w/ Lat stretch
Flow with me
Beast Reach X 4 /
Beast Wave Unload X 4
Scorpion X 4 /
Beast Torsion Control X 10/
Underswitch to Crab Reach X 4/
10 mins

BENCH MARKING
1 min CAP MAX CTB ISO CHIN UP HOLD
1min / MAX SIDE PLANK (*top foot ELEVATED!)

5mins

STRENGTH 1 - GLUTE STEEL WK 3

SUMO BB BACK SQ 4 X 10
SUMO SQ DEAD STOP KB ALT ROW 4 X 10/
KB Activated Leg Lower 4 X 10/
SEE VID HERE

3:20mins X 4

16mins

GLAM BAM FINISHER
Partners will start staggered, aim to finish all exercises in allotted time.
SS = superset
You will share : 1 mat, 2 DB, 1 HVY GOB KB, 1 ab mat, 1 HVY MB, 1 TRX

10 STRICT PU SS w/ 20 DBL DB Floor Press
10 HVY GOB SQ SS w/ 20 BW SQ Jumps
10 HVY MB AB MAT SIT UPS SS w/ 20 BW ab mat sit ups
10 HVY KB DL (you go to big bertha KB's) SS w/ 20 TRX Ham Runners
REPEAT

19mins (15min AMRAP Circuit)

Biking