ACTIVATION

3 Rounds:

30 Seconds Each:

1. Easy-Moderate-Hard Row

3. Push-up to Down Dog Video

4. Active Samson + Air Squat Video

5. Scap Pu – Strict PU – Workout Pull-ups

STRENGTH

Front Squat + Thruster Complex

On the 1:30 x 5 Sets:

1 Pausing Front Squat

1 Front Squat

1 Thruster

Set 1: 50% of 1RM Front Squat

Sets 2-5: Build to Heavy Complex

HOME WOD

“Sfran”
21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups

Body Armor
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds

WOD ‘competitive ‘

Workaholic”

3 Rounds:

30/20 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

20 Alternating Dumbbell Snatches (50/35)

15 Thrusters (95/65)