Warm up
2-3 Sets
1:00 Bike Erg OR Echo Bike (moderate)
10 Single Arm Kettlebell Thruster (each arm, light)
5. Workout Prep
1 set (at workout pace):
5/4 Calorie Bike Erg (OR 4/3 Calorie Echo Bike)
5 Wall Balls (at workout weight and height) OR Dumbbell Hang Clean and Jerk (at workout weight) depending on what option you choose
Scoring: Checkbox
Successory
3 Sets
10 Double Kettlebell Front Rack Bulgarian Split Squat (5 each leg)
10 Kettlebell Gorilla Row (5 each arm)
10 4in Deficit Hand Release Push Up
Scoring: Checkbox
Behind the neck strict press + Press + Double DB push press
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press @ 6.5/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 10 Double Dumbbell Push Press @ 7/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 8 Double Dumbbell Push Press @ 7/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 8 Double Dumbbell Push Press @ 7.5/10 RPE
6 Alternating Behind the Neck Strict Press and Strict Press (3 each) + 6 Double Dumbbell Push Press @ 7.5/10 RPE
Scoring: Load
Deadlift
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
Scoring: Load
Metcon 4 sets: AMRAP 2 Minutes 25/20 Calorie Bike Erg (OR 20/16 Calorie Echo Bike) Max Wall Balls (30/20) (10/9ft) OR Dumbbell Hang Clean and Jerks (50/35) -rest 2 minutes between sets- Scaled 4 sets: AMRAP 2 Minutes 20/16 Calorie Bike Erg (OR 15/12 Calorie Echo Bike) Max Wall Balls (20/14) (10/9ft) OR Dumbbell Hang Clean and Jerks (40/25) -rest 2 minutes- Scoring: Rounds + Reps
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