Warm up
10 Al bike
Then 3 rounds
30 second active hang
30 seconds of banded squats
30 second L sit
Strength
Back squat-Build a heavy 6
Conditioning
ABA
A-AMRAP2
5 chin ups
5 ring dips
B-Every 90 seconds
3 back squats
30 seconds of hollow rocks
Accessory
3x5 snatch grip deadlift
3x7 barbell hack squat
3 minute hollow hold
Oly WOD
EMOM5
3 snatch pulls
Warm up 1 minute bike Then 10 pvc pass through 10 overhead squats Then Bergener warm up Conditioning For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-
Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a heavy 2 Conditioning For time 15-12-9-6-3 Strict pull ups Cal bike
Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then 3x2 Conditioning ABA A-3 rounds for time (3 minute cap) 6 strict
