WARM UP
1) Mobility / Wall Squats / Down & Backs / Tabata Bike / Sled Push / Tire Flips
2) Barbell Warm up: PVC pass thru’s, palms up OHS, Sotts Press
3) Accessory: EMOM x 5, Muscle Snatch, 5-4-3-2-1
BARBELL
Deadlift, 5-5-5-5-5 (work to a heavy set)
BODY-WEIGHT ONLY
“Death by Burpees”
Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.
WOD
RX / “Death by Concept 2 Rower”
Complete one calorie on the start of the first minute, two calories on the second minute, three calories on the third minute, and so on until you can no longer complete calories for the number of minutes on the timer.
RX+ / “Death by Assault Bike”
KICKER
For Time:
30 Clean & Jerks, 95/65 | 75/55