A.

Primer

2×10/leg Rear Foot Elevated Split Squat 

B.

H+F+P:

5×2 Front Squat @ 21×1

• Shoot for 5lbs heavier than last week for all working sets 

Health WOD:

6 Rounds for Time: 14 Min Time Cap 

30’ Bodyweight Walking Lunge

12 Ring Rows 

8 DB Hang Power Cleans (2×30/2×20)

Fitness WOD:

3 Rounds for Time: 14 Min Time Cap 

30’ Double DB Walking Lunges 

12 Pull Ups

8 DB Hang Power Cleans (2×50/2×35) 

Into

3 Rounds for Time:

30’ Double DB Walking Lunges 

4 Bar Muscle Ups or 8 Chest to Bar Pull Ups 

8 DB Hang Power Cleans (2×50/2×35) 

Performance WOD:

3 Rounds for Time: 14 Min Time Cap 

30’ Double DB Walking Lunges 

16 Chest to Bar Pull Ups

8 DB Hang Power Cleans (2×50/2×35) 

Into

3 Rounds for Time:

30’ Double DB Walking Lunges 

4 Ring Muscle Ups 

8 DB Hang Power Cleans (2×50/2×35)