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Warm-up 2 Round
:20/side Samson Stretch
15 Air Squat
10 Cossack Squat
2 Round
:20/side Pigeon Stretch
15 Glute Bridge
10 Spiderman Lunge
2 Round
:30 Frog Stretch
15 Russian Swing
10 Goblet Squat
1 Round
5 Front Squat w/3 sec pause at bottom
10 Back Squat Strength 1: Front Squat (4 @ 98% of 5 RM; 4 @ -10% of Set 1) 2: Back Squat (4 @ 98% of 5 RM; 4 @ -10% of Set 1) Metcon Metcon (Time) 4 RFT
3 DB Hang Squat Clean R (50/35)[70/45]
5 DB S2O R
7 DB OH Lunge Step R
9 Push Up [Ring Dip]
3 DB Hang Squat Clean L
5 DB S2O L
7 DB OH Lunge Step L
9 Push Up [Ring Dip] Endurance Metcon (Time) Bike
6 Rounds
1000 M Fast
1500 M Moderate Metcon (Time) 2k Run
3k Row
2k Run Metcon (Distance) Row or Ski
15 Rounds
:20 Sprint
1:40 Recovery Pace Metcon (Distance) 4 x 10 min with rate increase / 4 min easy BrewCity Home WOD 4 RFT
3 DB Hang Squat Clean R (50/35)[70/45]
5 DB S2O R
7 DB OH Lunge Step R
9 Push Up
3 DB Hang Squat Clean L
5 DB S2O L
7 DB OH Lunge Step L
9 Push Up
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