Warmup
5 min emom
1 lap
5 jumping lunges
4 mountain climbers
3 burpees
2 push-ups
1 jump squat
Core
Tabata
Dead bugs
Bird dogs
Tabata
Banded walks
Banded glute bridges
Strength every 2 min until 86 % then rest as needed
Back squats
1x5 @67
1x5@76
1x3@ 81
1x2@86
1x1@95
1x1@100
WOD
"Fight Club"
3 Rounds For Total Reps:
1 Minute Max Thrusters 95 / 65 lb
1 Minute Max Power Cleans 95 / 65 lb
1 Minute Max Box Jump Overs (24"/20")
1 Minute Max Pull-ups
1 Minute Max Bike Calories
1 Minute Rest
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