WARM UP:
400 M. Row or Run
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility
WIN
SKILL: (Handstand Walk Test)
5 Min. Cap
Max Distance Handstand Walk
or:
AMRAP 5
Wall Walks
LIFT: (BB Cycling Test)
Clean & Jerk
Take 45% of your 1RM and do:
For Time: (7 Min. Cap)
21-15-9
*Goal is Unbroken Each Set.
WOD: (Final Capacity Test)
“50 BURP”
For Time:
50 Bar Facing Burpees
Rest 2 Min.
For Time:
50 Bar Facing Burpees
*Goal is to match both times.
FIT
SKILL:
Weighted Front Plank
3 × 1 Min.
*Rest 1 Min.
LIFT:
3 Rounds (At a walking pace)
10 Meadows Row
10E Landmine Press
10 DB RDL
WOD:
For Time:
24-20-16
Cal. Row
Alt. DB Snatch (50/35) (45/30)
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