MON 6/17/24

Warm Up - :10 jumping jacks, slow - :10 jumping jacks, moderate - :10 jumping jacks, fast - :30 alternating back-step lunges - :30 ring rows - 30 mountain climbers - 10 air squats - 10 deadlift shrugs (empty barbell) - 30 mountain climbers - 10 air squats - 10 muscle cleans (empty barbell) - 10 jumping pull-ups - 5 small kip swings + 5 big kips - 10 hang power cleans (empty barbell) - 5 strict pull-ups - 5 push-ups - 2 sets:  5 power cleans - :30 bike - 3 strict pull-ups - 6 push-ups - 9 air squats

WOD – 18 Min EMOM
Min 1 | 5 power cleans L3-155/105# L2-115/75# L1-65/45#
Min 2 | 12/9 cals Bike L2- 10/8 L1-8/6
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats L2-5 pull ups + 10 worm ups + 15 air squats L1-5 ring rows+10 knee pushups+10 squats

*If you can’t keep up, this becomes an AMRAP

WOD II – 8 Min AMRAP
15 GHD sit-ups L2-med ball sit ups L1-sit ups
:30 plank hold (forearms)

Total Sit ups

Post WOD – 2 min of reach, roll and lift.