A.
Dynamic Stretches
B.
"Partner"
20 Minute AMRAP (As Many Rounds As Possible)
21 wall balls
1 deadlift (285/405lbs RX)
1 man maker (35s/55s RX)
(Switch every round)
C.
Static Stretches
A.
Dynamic Stretches
B.
20 Minute AMRAP (As Many Rounds As Possible)
21 light d-bell thrusters
1 d-bell deadlift (d-bell in each hand/heavy weight)
1 man maker (light to medium weight)
(Rest 1 minute)
C.
Static Stretches
A. Dynamic Stretches B. 12 Minute AMRAP (As Many Rounds As Possible) 3 box jumps or step ups 6 push ups 5 box jumps or step ups 8 push ups 7 box jumps or step ups 10 push ups (Continue to increase +2
A. Dynamic Stretches B. 12 Minute AMRAP (As Many Rounds As Possible) 3 box jumps 6 push ups 5 box jumps 8 push ups 7 box jumps 10 push ups (Continue to increase +2 on both movements until 10 minutes)
A. Dynamic Stretches B. For Time 50-25 D-bell swings 1/2 mile run C. For Strength/Technique D-bell front squat (d-bell in each hand) 6-6-6 2-2-2 D. For Time 25 D-bell power cleans (d-bell in each hand