WARM-UP
1 ROUND
400M RUN/RIDE/ROW/SKI
10 SLAM BALL DEADLIFTS
5 CAT/COWS
10 SLAM BALL PUSH PRESS
5 EMPTY BARBELL HIGH PULLS
INTO…
1 ROUND
200M RUN/RIDE/ROW/SKI
10 SLAM BALL GROUND TO OVERHEAD
:20 TABLE TOP HOLD
10 JUMPING AIR SQUATS
5 EMPTY BARBELL HANG HIGH PULLS
INTO…
1 ROUND
100M RUN/RIDE/ROW/SKI
10 SLAM BALL GROUND TO OVERHEAD
:20 SQUAT HOLD AT PARALLEL
10 GLUTE BRIDGES
5 HANG MUSCLE CLEANS
STRENGTH
ON A 15:00 RUNNING CLOCK…
BUILD TO A 5-REP HEAVY POWER CLEAN*
*REPS SHOULD BE UNBROKEN
WORKOUT
10 ROUNDS FOR TIME
3 POWER CLEANS (135/95)(95/65)
5 BURPEE’S OVER THE BAR
(SCORE IS TIME)