Warmup:
500m Row
10 GHD Situps
10 Bear Complex (Hang Clean & Jerk to Back Squat & Jerk)
10 Good Mornings (45#/35#)
10 OH Walking Lunges (45#/35#)
Couch Stretch: 2 Minutes/Leg
Skill:
Turkish Getups 5 reps/arm
Attempt 5 Reps/Arm with Odd Objects
Strength:
Take 9 Minutes to find 1RM Front Squat
Rest 1 Minute
Every 30 Seconds for 5 Minutes, Complete 2 Front Squats at 70% of 1RM
WOD:
5 Rounds (15 Minute Cap):
10 Deadlifts (150% BW/100% BW)
20 Bar Facing Burpees
Then:
400m Run
20 Pullups
Max Air Squats until time expires
Score is total air squats completed.
Cool Down:
Stretch & Foam Roll
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