Warm Up
2 sets of Stuart McGill Big 3
4-6 curl ups
4-6 side plank holds for 10 seconds
4-6 bird dogs
then
2 rounds
5 deadlifts

5 hang muscle cleans
5 strict presses
5 box jump- step downs
5 kip swings or air chair swings





WOD
"Roxy"
partner- divide and conquer- one work/one rest
20:00 AMRAP
16 burpee box jump overs
16 box jumps
16 clean & jerk 155/105
16 bar muscle ups or 20 pull ups or 20 ring rows
16 deadlifts 155/105

At Home- longer cardio burn

“Zachery Tellier”
For Time
10 Burpees
10 Burpees - 25 Push-Ups
10 Burpees - 25 Push-Ups - 50 Lunges
10 Burpees - 25 Push-Ups - 50 Lunges - 100 Sit-Ups
10 Burpees - 25 Push-Ups - 50 Lunges - 100 Sit-Ups - 150 Air Squats