Warmup
• 20 cal Air Bike
• 20 Cossack Side Lunges
• 20 Scorpions
3 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Handstand Hold
• 20 sec Squat Hold
Strength
WOD 1: Barbell Complex
5 min to find max weight of:
• 1 Clean + 3 Front Squats + 1 Jerk
* Clean can be of any type. Jerk can be of any type. Make as many attempts as you’d like within the 5 minutes to find the heaviest clean + 3 front squats + 1 jerk, all consecutive reps.
5 min Rest before moving on
Conditioning
WOD 2: Every Rep Counts
10 min AMRAP:
• 10 Wallballs 20/14#
• 10 Box Jumps 24/20”
• 10 Deadlifts 185/130#
2 min Rest before moving on
WOD 3: Chipper There & Back
For time:
• 200 m Sprint
• 100 m Farmers Carry 53/35# KBx2
• 50 Double Unders
• 25 Burpees
• 50 Double Unders
• 100 m Farmers Carry
• 200 m Sprint