Warm-Up
3 Sets:
10 Sit-Ups
10 Pineapple Pickers
10 Halo Squats
20 Mountain Climbers
Strength/Skill
5 Sets:
1 Cleans + 2 Front Squats @ 90% of Clean 1RM
WOD
5 Minute AMRAP:
250 Meter Row
10 Burpees
Rest 3 Minutes
5 Minute AMRAP:
15 Sit-Ups
15 Hand Release Push-Ups
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Sweat Class
Warm up
3 Sets
2 lunge, lunge , squat complex
10 jumping jacks
10 banded pull aparts
WOD
8 min. AMRAP
5 push ups
10 pull ups/ ring row/ DB row
15 air squats
Rest 2 min.
8 min. AMRAP
5 burpees
10 lunges
15 sit ups