Warmup

5 min

Midline

2 Sets:

10 Rower Pike Ups

30 Hollow Body Scissor Kicks

50′ Quadruped Crawl

• Rower Pike Ups: Video https://youtu.be/bNWlIZOA0PI

• Hollow Body Scissor Kicks: Video https://youtu.be/Aomuy4-nArc

• Quadruped Crawl: Video https://youtu.be/DepWnoepBD8

‘Bergeron Beep Test”

On the Minute For 10 min / or

10 MIN AMRAP

7 Thrusters (75/55)

7 Pull-ups/ jumping

7 Burpees

“Beast Builder”

On the 4:00 x 5 Rounds:

3 Unbroken Sets (9 Reps Total)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

Start at 40% squat clean