Warm up
2 minute bike
then Burgenor warm up
Strength
EMOM5
3 hang squat snatches
Front squats-Build a heavy 2
Conditioning-For time
100 strict pull ups
*Penalty
Death by wall ball
Min 0, 2 wall ball
Min 1, 4 wall ball
Continue this ascending rep pattern until you reach 100 pull ups or 12 minutes
Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
