W.U.

4 laps inside or 1 lap outside or 500 meter row

1 minute 

  • sit-ups
  • jump rope
  • body squats
  • ball slams
  • wall ball

10 PVC Bar pass throughs/shoulder dislocates

and band stretch

M.O.B.

  • 15 reps Iron Cross
  • 10 Scorpions
  • 30 Reps Bar only Straight Leg DeadLift
  • 30 Reps Bar only or PVC Over Head Squats
  • 2.5lbs shoulder circuit exercises

W.O.D.

Deadlift 3 reps and 10 Double Unders EMOM 8 minutes M(135lbs-315lbs) W(15lbs-225lbs)

100 Yard Sprint/ 1 Full Clean EMOM 10 minutes M(95lbs-225lbs) W(15lb-135lbs)

Push Press Bar Only 100 reps if you set the bar down 50 sit-ups 7 minute time cap. M(Bar-115lbs) W(Bar-75lbs)