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WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility
WIN
SKILL: (Midline Stability Test)
Max Effort L Sit
*Rest 2 Min.
Max Effort Hollow Hold
*Rest 2 Min.
Max Effort Headstand
LIFT: (Strength Test)
Back Squat
*Work to a new 1RM
WOD: (Slow Glycotic Open Skills Test)
“15.4”
AMRAP 8
3 HSPU
3 Cleans (185/125) (165/110)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
*Add 3 reps to the HSPU each round, and 3 reps to the Clean every 3 rounds.
**Sub. HSPU for Box Liked HSPU accordingly
FIT:
SKILL: (Push Up Capacity Test)
For Time:
60 H.R. Push Ups
LIFT: (Squat Endurance Test)
Back Squat
*Work to 10RM
WOD:
AMRAP 8
4-8-12-16-20
KBS (53/35) (44/26)
Burpee 6″
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