Movement activation 10 Rounds for Time 5 Strict Chest-to-Bar Pull-Ups 10 “X” Dumbbell or Bar Movement 22.5/15 or 40/30 15 Sit-Ups Round 1 –Push Press Round 2 –Burpees Round 3 –Power Cleans Round 4 –Bench Press Round 5 –Lunge Steps Round 6 –Front Squats Round 7 –Bent Over Rows Round 8 –Snatches Round 9 –Deadlifts Round 10 –Thrusters
Movement activation Partner Wod Triple Threat Wod 1 10 min Cap AMRAP 4 Dumbbell Thrusters 6 Toes-to-Bar 24 Double-Unders Wod 2 10 min Cap 21 wall balls 21 cal row Wod 3 6 mins AMRAP 3 posit
Movement activation Rope climb Refresher and play “Glen” For Time: 30 Clean and Jerks 60/40 1 block run 10 Rope Climbs 1 block run 100 Burpees
Movement tech Hang Snatch Then EMOM 8 mins Build to a heavy Double Hang Power Snatch Wod Hook and Ladder [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Hang Sntach / Power Clean and Jerks
