100 D. Unders
30 HSPU
20 Toe 2 Bar
10 OH Squats 135/85
3 min rest
50 D. Unders
15 HSPU
10 Toe 2 Bar
5 OH Squats 135/85
Power Clean 3×2
Not for time:
4 rounds of:
10 Ring Rows (feet on a box)
10 walking lunges w kbl in each hand (53/35)
10 weighted Back ext (45/25)
15 Strict Press 95/65
30 Burpees
15 Push Press- same weight
20 Burpees
15 Push Jerk- same weight
10 Burpees
(You can choose to texas cardio this wod at a heavier weight but same burpees) 135/95
Push Press 3×2
21-15-9
Deadlift 185/155
Box Jumps 24/20
Work on Hip and hamstring mobility
50 Wall Ball 20/14
50 Chest 2 Bar Pull ups- Novice 30 reps
50 Pistol Squats (25 each side)
50 One Arm Dumbbell Snatch 50/30 ( To the floor every Rep)
Front Squat 3×2
2 rounds for time:
10 Snatch (squat)- 95/65
400m run
10 Clean & Jerk (squat) same weight
200m run
10 deadlift – same weight
Mobility-SMR
