11-09-2021

Warm-up

Row 3:00

20 PVC Pass Through

20 ATW (10/Side)

25′ Pike Walk

25′ High Kick

25′ Quad Stretch

2 Rds

10 Goblet Kang Squat

8 KB Strict Press(Right)

50′ OH Walk(Right)

8 KB Strict Press(Left)

50′ OH Walk(Left)

Weightlifting

3 Position Pause Clean Deadlift

*3 seconds to above knee

*3 seconds pause at knee

*3 seconds to hip

*3 seconds pause at hip

*Explode up and shrug

Every 1:30 x 10

Increase weight in small increments each set

Metcon

For Time

40-30-20-10

Wall Ball

10-20-30-40

Cal Row

Time Cap- 10:00