A. Dynamic Stretches
B. “Slug Bug”
(Teams of 6)
(6 rounds for time)
45 burpee over 4' target (switch every rep)
(Person 1, 2, & 3)
45 cal rower (switch every 15 cals)
(Person 4, 5, & 6)
(Switch every round)
-then immediately-
300 synchronized dbell hang snatches 55/75lb (any 2)
Handstand hold (any 2)
(Switch as much as needed until completion)
C. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ banded monster walk 30 second power position front rack hold 95/135lb (from rack) C. (For Strength/ Technique) Power Clean 2-2-2 @ 80% 1-1-1 @ 85% 1-1-1 @ 90% 1-
A. Dynamic Stretches B. “Partner” (For time) 50 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 40 Deficit handstand push up 2/3.5" 20 shuttle runs (50') 30 Deficit handstand push up 2/3.5" 20
A. Dynamic Stretches B. (3 rounds) 8 strict knees to elbows 10 banded pull apart with pause 12 dbell RDLs (dbell each hand) C. (15 minute cap) 5 rounds: Max unbroken strict pull ups Max unbroken push