Warm up 4 mins Cardio (any) Abstractor 80 ft Bear Crawl PVC 1-Arm Row 4x6 WOD 16 min EMOM Alternate 6 Power (or Squat) Cleans (75/115) and 2 Burpees 6 Back Squats and 4 Burpees MUST BE DONE IN 35 seco
Warm up Run 2 laps 2 min AMRAP 3 push ups 3 Sit ups 3 Squats Rest 1 min 2 min Hand Stand Hold Rest 1 min 2 mins AMRAP— 333’s again 1 min Jack Knives PVC CLEANS 4x6’s WOD 4 Rds— 2 min rd :90 rd I m
Warm up 3 mins Cardio 3 mins of 7 push ups 5 Monkey Jumps 3sit ups w/ plate 15/25 Michael Phelps 1 mins side squat hold 3 mins side/upper Abs PVC Deadlift Progression WOD 16 min AMRAP OF: 7 Deadlifts
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