Monday, June 10 - Saturday, June 15
Monday, June 10
Warm-up: 8-6-4-2 deadlift (start w/ empty barbell and slowly build) + KB bottoms up press/side (light) + push-up to pike + alt reverse Samson + pvc pass through
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
8 1-arm DB strict press (right) + 8 1-arm DB OH walking lunge (right)
8 1-arm DB strict press (left) + 8 1-arm DB OH walking lunge (left)
*DB weight suggestion = 50/35 or 40/25 or 30/15
WOD:
For time -
21-18-15-12-9-6-3
Push-up
3-6-9-12-15-18-21
Deadlift (135/95 or 95/65)
Accessory:
3x10 barbell hip thrust, same as deadlift weight (:60 rest between sets)
Tuesday, June 11
Warm-up: 200 m row or ski (1x) directly into 2 rounds - 10 alt single leg v-up + :30 trx chest opening stretch + 10 alt groiner + :10 chin over bar hold (supinated grip)
Strength:
12:00 EMOM -
:30-:45 feet elevated KB plank (2 @ solid weight for stability) https://youtu.be/OHnvqNqra-o?si=swckSaIwsxCv1_mo
Supinated grip pull-up (1 set @ 8/10 RPE or close to failure)
Rest
WOD:
Every 6:00 x3 (18:00) -
1,000/800 meter row or ski
15 toes-to-bar, knees-to-elbow, or toes-to-rig
Accessory:
Superset x2 (3:00 rest between supersets) -
Max unbroken DB bicep curl (2 @ challenging weight)
Max unbroken DB bicep curl (2 @ moderate weight)
Max unbroken DB bicep curl (2 @ light weight)
Wednesday, June 12
Warm-up: 1:00 easy bike (1x) directly into 5-4-3 back squat (start w/ empty barbell and slowly build) + thoracic rotation/side from low squat + Cossack squat/side + DB hang power clean (light)
Strength:
Every :90 x4 (12:00) -
3-5 back squat (start light and build to WOD weight)
:30/side Copenhagen plank
WOD:
5 rounds for quality reps @ steady pace -
15 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
10 cal bike
5 back squat @ 225/155 or 155/105 or 85/55
Accessory:
Tabata banded X walk
https://youtu.be/RyJonI6zQaE?si=h9Mn6TqL7TZpe9M2
Thursday, June 13
Warm-up: 2 rounds - 5 snatch pull + 3 snatch high pull + 5 muscle snatch + 3 overhead squat (empty barbell or pvc) + 10 banded pull-apart + :30 alt plank to downward dog + :30 lateral line hops
WOD:
30:00 EMOM -
5 power snatch + 5 overhead squat (95/65 or 65/45 or 45/35)
10 lateral burpees over barbell (scale to up downs)
15 sit-up (weighted or GHD if possible)
200 meter run (scale to 100)
Rest
Accessory:
3x10-15/side banded row from plank
https://youtu.be/_IMOVkjH5q0?feature=shared
Friday, June 14
Warm-up: 3 rounds - 8 bench press (start w/ empty barbell and slowly build) + :30 pvc banded pull down from hollow + 8 tempo ring row + :30 easy jump rope
Strength:
14:00 EMOM (start light and slowly build by 5-10% each set if possible) -
0:00-4:00 - 5 bench press @ light/moderate weight
4:00-5:00 - Rest
5:00-9:00 - 3 bench press @ moderately heavy weight
9:00-10:00 - Rest
10:00-14:00 - 1 bench press @ heavy weight
Partner WOD:
20 rounds for time (you go, I go) -
3 bar muscle-up or 6 pull-up
24 double under or 48 singles
*Partners switch after 1 full round to complete 10 rounds each
Accessory:
2-3x 200 m Farmers carry, 2:00 rest between rounds (2 @ 50/35 or 40/25 or 30/15)
Saturday, June 15
Warm-up: 10-8-6-4-2 power clean (start w/ empty barbell and build to WOD weight) + alt plank-up + wall ball thruster (light) + KB hip opener stretch/side
WOD:
“Holleyman”
30 rounds for time -
5 wall ball (20/14 or 14/10)
3 handstand push-up, or any push-up variation
1 power clean (225/155 or 155/105 or 95/65)
Accessory:
1:00 supine weighted pec stretch on bench (5# plate in each hand)
1:00/side banded hamstring stretch
1:00 upward dog to downward dog
Monday, June 3 - Saturday, June 8
Monday, June 3
Warm-up: 5-4-3 muscle clean + thruster (empty barbell) + :20 handstand hold or plank + DB snatch/side (light) + :30 easy row or ski + KB hip opener stretch/side
Strength:
12:00 EMOM (start light and build to moderate complex) -
1 squat clean + 2 front squat + 1 push press + 2 jerk (push or split)
:40-:60 handstand work or challenging plank
Rest
WOD:
For time -
42-30-18
Alt DB snatch @ 50/35 or 40/25 or 30/15
Calorie row or ski
Accessory:
Superset x2-3 (:60 rest) -
8-10 DB lat pullover
8-10/side 1-arm bent over row
Tuesday, June 4
Warm-up: 3 rounds - 10 pvc pass through + :30 easy jump rope + 8 alt reverse Samson + :30 easy bike + 10 alt toe touch from plank + :30 chest opening stretch
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
10 KB push-up (2 @ 54/35)
12 KB suitcase walking lunge (2 @ 54/35 or 35/20 or 20/10)
14 alt KB plank pull through (54/35 or 35/20) https://youtu.be/fKbu_2L94x8?si=of7myFiSqn1N3mUq
WOD:
Every 5:00 x4 (20:00) -
30 double under or 50 singles
200 meter run
10 burpees
200 meter run
30 double under or 50 singles
*Goal for this WOD - sprint hard, rest long; score is slowest round
Accessory:
Accumulate 50-75 banded tricep extensions
https://youtu.be/HXia-KuaBu4?si=XLthE1vAzVbmNHvK
Wednesday, June 5
Warm-up: 8-6-4 back squat (start w/ empty barbell) + alt Cossack squat + thoracic rotation/side from runners lunge + supine toes-to-rig + :30 banded pvc hollow hold https://youtube.com/shorts/CycoY4pSbLM?si=WhMWPKsh-IaNYYnm
Strength:
12:00 EMOM (start light and slowly build by 5-10% each rounds if possible) -
0:00-4:00 - 5 back squat
4:00-8:00 - 3 back squat
8:00-12:00 - 1 back squat
WOD:
2 rounds @ steady pace (4:00 rest between rounds) -
30 sit-up
25 bike cals
20 toes-to-bar, knees-to-elbow, or v-ups
15 back squat (185/125 or 155/105 or 95/65)
10 bar muscle-up, or 15 pull-up or challenging pull variation
*Be mindful to leave space for bar work when setting up back squat
Accessory:
Accumulate 40-60 supine hamstring curl on exercise ball
https://youtu.be/FJ_-MsAY7DY?si=t5pHXNK1PWOxBWna
Thursday, June 6
Warm-up: 3 rounds - 8 dips from bench + 10 banded pull-apart + 8 bench press (start w/ empty barbell) + 10 banded good morning + 8 alt lateral box step over (no weight)
Strength:
Every :90 x4 (12:00) -
4 bench press (build slightly heavier than WOD weight)
8 lateral DB goblet box step-over (50/35 or 40/25 or 30/15 / 24/20 in) https://youtu.be/jANFe5lWUf0?si=xTfS53y4EZVUhMbF
WOD:
20:00 AMRAP @ steady pace -
5 bench press (155/105 or 105/75 or 75/45)
5 dips from rings, dip handles, or bench
10 DB Romanian deadlift (2 @ 50/35 or 40/25)
10 alt renegade row (2 @ 50/35 or 40/25
Accessory:
Tabata banded alternating side steps
Friday, June 7
Warm-up: 1:00 easy row or ski (1x) directly into 8-6-4-2 wall ball thruster + power clean (start w/ empty barbell and build to WOD weight) + thread the needle w/ thoracic rotation/side + alt quad stretch + alt scorpion stretch
Partner WOD:
For time (you go, I go) -
180 wall ball (20/14 or 14/10)
120 cal row or ski
60 hang power clean (135/95 or 95/65)
*Partners spit reps evenly; complete entire movement before moving on to next
Accessory:
Accumulate 1:00/side trunk stretch on rig + 1:00 straddle stretch w/ middle reach
https://youtube.com/shorts/RTbCz00XFEM?si=czG1Cq1Wm_PF7ies
https://youtu.be/HZRZ18fDleg?si=f9kForYpJp3Klych
Saturday, June 8
Warm-up: 5-4-3 kip swing or standing banded pvc arch/hollow + inch worm w/ push-up + upward dog to downward dog (:05 hold/position) + :30 high knees https://youtu.be/RQlTqMHLn6I?si=IhxClNby38Vb9FOL
Strength:
In 14:00, superset the following core circuit x5 (:60 rest between supersets) -
21-15-9-15-21
Hollow rock
Plank roll https://youtube.com/shorts/3mS3Kiy9IdE?si=9clAbBnycNJmZvl5
WOD:
“Helen”
3 rounds for time -
400 meter run
21 KB swing (54/35 or 35/20)
12 pull-up or ring row
Accessory:
Accumulate 40-60 supine barbell windshield wiper
Monday, May 27 - Saturday, June 1
Monday, May 27
Warm-up: 3 rounds - :30 easy cardio machine + 10 bootstrapper + 8 push-up to pike + 10 pvc pass through + 8 tempo ring row + 10 alt Cossack squat
WOD:
“Murph”
1 mile run
100 pull-up
200 push-up
300 air squat
1 mile run
*Partition options - 5/10/15 x20 or 10/20/30 x10 or 20/40/60 x5
**Scaling options - cut reps in half; complete ring rows or lat pull-downs instead of pull-ups
Tuesday, May 28
Warm-up: 1:00 easy bike (1x) directly into 5-4-3-2 power clean (start w/ empty barbell and build to 60% 1RM) + scorpion stretch/side + reverse Samson/side + inch worm
Strength:
Every :90 x9 (14:00) -
3 power clean @ 60% 1RM
2 power clean @ 65% 1RM
1 power clean @ 70% 1RM
3 power clean @ 65% 1RM
2 power clean @ 70% 1RM
1 power clean @ 75% 1RM
3 power clean @ 70% 1RM
2 power clean @ 75% 1RM
1 power clean @ 80% 1RM
WOD: (15:00)
6 rounds for max bike calories (:90 work / :60 rest) -
21-18-15-12-9-6
Sit-up
Max bike calories in remaining time
Accessory:
1:00 prone weighted pec stretch + 1:00/side banded hamstring stretch
https://youtube.com/shorts/w5PFQ5myN7U?feature=shared
Wednesday, May 29
Warm-up: 2 rounds - 12 banded snow angel + 10 alt reverse lunge + 8 banded good morning + 6 strict press (empty barbell) + :30 easy jump rope
Strength:
12:00 EMOM -
0:00-4:00 - 4 strict press (start light and build by 5-10% per round if possible)
4:00-8:00 - 3 push press (start moderate and build by 5-10% per round if possible)
8:00-12:00 - 1 jerk (push or split) @ challenging weight
WOD:
For time -
50 double under or 100 singles
30 KB deadlift (2 @ 54/35 or 35/20)
50 double under or 100 singles
30 KB swing (54/35 or 35/20)
50 double under or 100 singles
30 goblet lunge (54/35 or 35/20)
50 double under or 100 singles
Accessory:
Tabata v-up, tuck-up, or single leg v-up (athlete’s choice)
Thursday, May 30
Warm-up: 1:00 easy row or ski (1x) directly into 8-6-4-2 back squat (start w/ empty barbell and build to 75% 1RM) + alt thoracic reach from low squat + face pull from rings or trx, :01 pause in top position + dip from bench
Strength:
In 10:00, complete 2 rounds (:90 rest after 15 reps are completed) -
3 back squat @ 75% 1RM or moderately heavy weight
5 back squat @ 65% 1RM or moderate weight
7 back squat @ 55% 1RM or moderately light weight
WOD:
Every 6:00 x3 (18:00) -
400 meter row or ski
20 wall ball (20/14 or 14/10)
5 bar muscle-up or jumping bar muscle-up, or 10 chest-to-bar or other challenging pull variation
Accessory:
3x8-10 DB hip thrust, :03 pause in top position (:60 rest between sets)
Friday, May 31
Warm-up: 1:00 easy bike (1x) directly into 3 rounds - 12 banded pull-apart + 10 alt box step-up + 8 alt single leg v-up + 6 DB bench press (start light and build) + 4/side thoracic rotation from runners lunge
WOD:
10 rounds w/ partner (for time and total bike cals) -
15 toes-to-bar, knees-to-elbow, or supine toes-to-rig
12 alt box step-up (DB goblet @ 50/35 or 40/25 or 30/15 - 24/20 in)
9 DB bench press (2 @ 50/35 or 40/25 or 30/15)
*Max bike cals (P2 bikes until P1 completes the above circuit, then they switch to complete 5 full rounds each); partners share a bike if possible
Accessory:
2-3 rounds (rest as needed) -
8-10/side banded side lying open book stretch (light band)
:30/side figure-4 into hamstring stretch
:30 upward dog into child’s pose
https://youtube.com/shorts/_2iQhZaUXd0?si=-VNUX_I-hhyPDQ-B
https://youtube.com/shorts/pF5u0h-72NM?si=0RYkmarB1hqdpJeD
https://youtu.be/jinp36s4Nys?si=JCzFQZiVbSLWD0ZB
Saturday, June 1
Warm-up: 8-6-4 deadlift + power clean + front squat (start w/ empty barbell and build) + alt pistol squat to bench + alt DB snatch (start light and build) + split stance squat/side (no weight) + :20 HS hold, pike hold from bench, or plank
Strength:
Every :90 x4 (12:00) -
3 deadlift + 3 hang power clean + 3 front squat (start light and build)
:30 strict HSPU, pike push-up from bench, or seated DB overhead press
WOD:
In 18:00, complete 2 rounds for total reps -
2:00 max alt pistol squat
-1:00 rest-
2:00 max alt DB snatch @ 50/35 or 40/25 or 30/15
-1:00 rest-
2:00 max DB OH walking lunge @ 50/35 o4 40/25 or 30/15 (switch arms as needed)
-1:00 rest-
Accessory:
Accumulate 1:00/position - 3-way banded shoulder stretch
Accumulate 30/side - DB external rotation @ light weight
Monday, May 20 - Saturday, May 25
Monday, May 20
Warm-up: 2 rounds - 1:00 easy row, bike, or ski + 10 alt Cossack squat + :30 easy jump rope + 8 alt reverse Samson + :30 figure-4 stretch/side + 6/side thoracic reach from low squat
WOD:
For time (25:00 cap) -
1500/1350 meter row or ski
100 double under or 150 singles
50/40 cal bike
100 double under or 150 singles
1500/1350 meter row or ski
Accessory:
3x6-8 supine hamstring walk-out (:60 rest between rounds)
https://youtu.be/jQ9BcglfyVo?si=X8L5Sz0wUvEV071i
Tuesday, May 21
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell or pvc) + box step up/leg + scorpion stretch/side + broad jump
Strength:
Every :90 x9 (14:00) -
Power snatch
Set 1 - 3 reps @ 70% 1RM
Set 2 - 2 reps @ 75% 1RM
Set 3 - 1 rep @ 80% 1RM
Set 4 - 3 reps @ 75% 1RM
Set 5 - 2 reps @ 80% 1RM
Set 6 - 1 rep @ 85% 1RM
Set 7 - 3 reps @ 80% 1RM
Set 8 - 2 reps @ 85% 1RM
Set 9 - 1 rep @ 90% 1RM
WOD:
Every 4:00 x3 (12:00) -
10-8-6
Alt DB snatch (50/35 or 40/25 or 30/15)
Box jump over or step-over (24/20 in)
*Athlete will complete 24 reps of each movement within 4:00 interval
Accessory:
3x6/side banded 3-point clock plank, light band (:60 rest)
https://youtu.be/OfBwA_yyEI0?si=Hdv29U-OnZIgrFbK
Wednesday, May 22
Warm-up: 5-4-3-2 front squat + back squat (start w/ empty barbell and build to 65% 1RM front squat) + DB hang power clean + DB front rack lunge/side (light) + inch worm w/ push-up
Strength:
12:00 EMOM from rack @ 65% 1RM front squat or moderate weight -
3 front squat
6 back squat
WOD:
3:00 work/1:00 rest x4 (16:00) -
12 DB hang power clean + 12 DB front rack lunge (2 @ 50/35 or 40/25 or 30/15)
AMRAP sit-up in remaining time
Accessory:
2-3x 10-12 side plank banded row w/ knee drive (:01 pause in row position)
https://youtu.be/zGic6Og1omU?feature=shared
Thursday, May 23
Warm-up: 200 meter easy run, row or ski (1x) directly into 8-6-4 tempo trx row + alt curtsy lunge + banded good morning + pvc pass through + :20 pike hold from bench
Strength:
In 12:00, superset the following x3 (:60 rest between supersets) -
8-10/side - crossover box step-up (24/20 in)
:30-:45 weighted frog pump, :01 pause @ top (moderate weight)
WOD:
7:00 AMRAP for total reps -
800 run (or row or ski)
Max bar muscle-up, pull-up or challenging trx row
-3:00 rest-
5:00 AMRAP -
400 meter run (or row or ski)
Max burpees or up downs in remaining time
-3:00 rest-
3:00 AMRAP -
200 meter row, ski, or run
Max HSPU, pike push-up, or any push-up variation in remaining time
Accessory:
Accumulate 1:00/side from rig - banded hip flexor stretch + banded hamstring stretch
Friday, May 24
Warm-up: 3 rounds - 8 bench press (start w/ empty barbell and build) + 8 supine toes-to-rig + :30 supine weighted chest opener stretch + :30/side OH tricep stretch https://youtu.be/fGx6URbI99A?si=w_Y77kkmUpiNFphK
https://youtu.be/6jp7eMS-FRM?si=TazkbwdLgYEtE7sP
Strength:
Every :90 x4 (12:00) -
10-12 DB chest fly (2 @ moderate weight) https://youtu.be/z8juzhSsFKU?si=mECMzDb8avDVmTU2
8-10/side 1-arm DB bent-over row @ moderately challenging weight
WOD:
20:00 AMRAP (steady state - zone 2) -
5-10-15-20-25….
Bench press (135/95 or 95/65 or 65/45)
Toes-to-bar, knees-to-elbow, or v-up
Kettlebell swing (54/35 or 35/20)
*Continue adding 5 reps until 20:00 is up
Accessory:
2-3x/side 30-ft KB bottoms up carry, light to moderate weight (rest as needed)
https://youtu.be/ppT0fNUrHKI?si=BJRVfALAqK7sh7AU
Saturday, May 25
Warm-up: 2:00 easy bike (1x) directly into 8-6-4-2 deadlift (start w/ empty barbell and build to 80% 1RM) + wall ball thruster + :20 easy jump rope + :20 weight shift from handstand or pike or alt shoulder tap from plank https://youtu.be/EiNDnxLsL3Q?si=jaQDvLY4ZsrWrzlC
WOD:
30:00 EMOM -
30 double under or 60 singles
15 wall ball (20/14 or 14/10)
5 deadlift @ 80% 1RM
15/12 cal bike
30-ft handstand walk or :30 handstand walk progression
Rest
Accessory:
30 prone pvc behind the neck press + 1:00/side prone banded shoulder stretch
Monday, May 13 - Saturday, May 18
Monday, May 13
Warm-up: 2 rounds - 12 alt scorpion stretch + 10 supine toes-to-rig + 8 pike push-up from bench or floor + :30 high knees + :30 runners lunge w/ thoracic rotation/side
Strength:
In 12:00, superset x3 (:90 rest between sets) -
10-12 DB rear delt fly (2 @ light to moderate weight) https://youtu.be/3gJXpfwg_go?si=xmLOQBfV1HSgzQye
12-15 handstand push-up, or other challenging push-up variation
15-20 banded tricep overhead extension https://youtu.be/GR93TmttADE?si=JMGGcFe3K-peoQJd
WOD:
Every 3:00 x6 (18:00) -
400 meter run, row, or ski (scale to 200)
12 toes-to-bar, knees-to-elbow, or v-ups (scale to 9)
Accessory:
3x 21 bicep curl series @ 45/35 (:90 rest between sets)
https://youtu.be/2JOXXpD4HcY?si=lMjbJdnC8j5isoByD
Tuesday, May 14
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean (start w/ empty barbell and slowly build) + banded good morning + pvc pass through + :30 easy jump rope
Strength:
In 15:00, superset the following x4 (:60 rest between rounds) -
15 hollow rock
30 Russian twist w/ wall ball (20/14 or 14/10)
15 sit-up w/ wall ball (same weight as above)
*Get a few hang power cleans after each round to prepare for WOD
WOD:
15:00 EMOM for total jump rope reps -
2 deadlift + 4 hang power clean @ 175/125 or 135/95 or 95/65
Max jump rope reps (double or single)
Rest
Accessory:
3x12-15 prone swimmers w/ light plates if possible (:60 rest between sets)
https://youtu.be/kyoC0Q9VLIY?si=FHccLpeMju7rVF4j
Wednesday, May 15
Warm-up: 2 rounds - 12 alt groiner + 10 bootstrapper + 8 alt box step-up + 6/side thread the needle w/ thoracic rotation + 4/side DB OH walking lunge or goblet lunge (light weight)
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
6/side DB overhead walking lunge or goblet lunge (50/35 or 40/25 or 30/15)
12 DB hip thrust from bench, :03 pause @ top (same weight as above)
WOD:
Every 2:00, alternate between the following x9 (18:00) -
12/9 cal bike + 4 bar muscle-up or 8 pull-up or trx row
12/9 cal row or ski + 8 box jump over or step-over (24/20 in)
12/9 cal bike + 12 wall ball (20/14 or 14/10)
*Scale to 9/6 calories to assure at least :30 rest/round
Accessory:
Tabata banded side step
https://youtu.be/pzQ2M_iY0D8?si=-01TXrNu1VweiYLc
Thursday, May 16
Warm-up: 5-4-3 front squat + strict press + bent-over row, :03 pause @ top (empty barbell) + banded pull-apart + inch worm w/ push-up + :30/side banded pec stretch
Strength: (12:00)
Complete the following from rack every :90 x8 (start light and build if possible) -
1 front squat + 1 thruster + 1 shoulder to overhead
WOD:
For time -
12-10-8-6-4-2
DB front squat (2 @ 50/35 or 40/25 or 30/15)
DB push press (same weight as above)
DB renegade row, alternating (same weight as above)
Accessory:
Accumulate :30-:60/side of the following -
KB trap stretch + banded lat stretch + supine crossover hip stretch
https://youtu.be/mibpqZj4MK4?si=MZy6RMYzAr6kHlle
https://youtu.be/rYE95M6D0Mo?si=7SffhG5eXNeohbvJ
Friday, May 17
Warm-up: 8-6-4-2 bench press (start w/ empty barbell and slowly build) + side lying thoracic rotation/side + OH squat (empty barbell or light plate) + 20-ft banded KB OH carry/side @ light weight (athlete may need 2 separate barbells for this warm-up)
https://youtu.be/EHZJns1bXPM?si=vUyx_4tbnFQyg_d8
https://youtu.be/afKOtGKXU7c?si=f8z50nopsyxgWRQe
Strength:
Every :90 x10 (15:00) -
Set 1 - 5 @ 50% 1RM
Set 2 - 5 @ 55% 1RM
Set 3 - 4 @ 60% 1RM
Set 4 - 4 @ 65% 1RM
Set 5 - 3 @ 70% 1RM
Set 6 - 3 @ 75% 1RM
Set 7 - 2 @ 80%1RM
Set 8 - 2 @ 85% 1RM
Set 9 - 1 @ 90% 1RM
Set 10 - 1 @ 95% 1RM or higher
*Build to a heavy single or stay moderate for 3-5 reps/set
Partner WOD:
16:00 EMOM for total burpees (Partners switch every minute - you go, I go) -
8 overhead squat (85/55 or 45/35) + max lateral burpees over bar
*Scaling option - plate overhead squat @ light weight + up downs https://youtu.be/Vn6MVIaG598?si=Sr-fD28MyXT_pDo-
Accessory:
Accumulate 1:00/side - banded pec stretch + banded hamstring stretch
Saturday, May 18
Warm-up: 3 rounds - 12 banded lat pull-down + 10 tempo trx row + 8 KB deadlift (2 @ light weight and build) + 6/side KB hip opener stretch + 4 inch worm w/ push-up
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
Max unbroken strict pull-up
8-10 DB chest supported rows, :01 pause @ top (moderate weight)
WOD:
30:00 EMOM for total calories -
12 KB deadlift (2 @ 70/54 or 54/35 or 35/20)
Max bike cals
Rest
Max row or ski cals
12 alt goblet lunge (70/54 or 54/35 or 35/20)
Rest
Accessory:
2x20/side banded box step-up (24/20 in)