Warm-UP
3 ROUNDS
10 Plate (or X) G2OH
:30 Plate (or X) OH Hold
25 Plate Hops (or Hops over X)
5 Push-up to Pike
*X = DB, KB, or Back Pack
Strength
EMOM x 12 MINUTES
MIN 1 – 10 X Bench Press/Floor Press/(Light-moderate)
MIN 2 – 10-15 Diamond Push-ups (Thumb to Thumb + Index Finger to Index Finger)
MIN 3 – :30 Wall Walk Hold, HS Hold, or Plank Hold
-Short Rest b/t Each Set-
(Score is Weight)
*X = DB, KB, or Back Pack
Workout
1 ROUND
4:00 STATIONS
1:00 Rest b/t Stations
STATION 1 AMRAP
– 10 DB Hang Power Cleans
– 10 Up-Downs
STATION 2 AMRAP
– 12 Box Step-Ups or Jump Overs (X)
– 10 Up-Downs
STATION 3 AMRAP
– 14 RKBS
– 10 Up-Downs
STATION 4 AMRAP
– 16 Jumping Lunges
– 10 Up-Downs
*X = DB, KB, or Back Pack
(Score is Rounds + Reps)
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