WARM-UP
1) Mobility / Down & Backs
2) Barbell Warm-up:
5 Good Mornings / 5 Back Squats / 5 Elbow Rotations / 5 Strict Press / 5 Stiff-Legged Deadlifts / 5 Front Squats
3) Accessory: Seated Box Jumps, 5-5-5-5-5 (soft landing; knees out; chest up)
BARBELL
Shoulder Press, 3×1 @ 92.5%
* continue to work on Accessory
BODY-WEIGHT ONLY
Partner / AMRAP 20
5 cals Bike
7 Burpees
9 Box Jumps, 20″
WOD
3 Rounds of:
4 min clock / 3 Rounds of *DT, 95/65 | 75/55
-then
AMRAP Row for Calories
-rest 4 minutes
*DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
KICKER
For Time:
21 Burpees + 15 WBS + 9 Cals Bike