FIT
STRENGTH
EMOM X 10 ALTERNATING
BACK AND FORTH
1) 5 DEADLIFT
2) 5 BENCH PRESS
WOD
FOR TIME
100 DU
75 SIT UPS
50 THRUSTERS
25 PULL UPS
D – 150 for singles
Empty bar thrusters
seated pull ups/ring rows
F – 75/55
regular pull ups
P – 95/65 – C2B
COOL DOWN
1:00/side Underarm Stretch
1:00/side Doorway Stretch
1:00/side Standing Hamstring
1:00 Cobra
BURN
SWEAT
AMRAPX3
3 DBL DB POWER CLEAN AND JERKS
6 PUSH UPS
9 WALLBALLS
–REST 1:00–
CORE
30 REPS OF EACH
SLOW MOUNTAIN CLIMBERS (L+R=1 REP)
ALT HIP DIPS (L+R=1 REP)
ALT VUPS (L+R=1 REP)
SIDE PLANK CRUNCH (KNEE TO ELBOW)
