Warmup: 2 teams: caterpillar races: line of people in hollow body each person does a burpee and jumps over the next (do this in two groups so we can race) Burgener Warm-Up 8 minute AMRAP: 5 deadlift 5 hang cleans 5 front squats 5 push jerks
20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad
Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on
Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips 12 min ascending3 front squats3 jumping pull ups6/69/912/12
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