Dream Team(Work)
Warm Up/Mobility
Warm-up
3 Rounds
5 Wall Ball Thrusters
5 Kip Swings
10 Cal Row
4/4 Pistols
6 KB DL SUMO Hi Pulls
4 Alt Single Arm Ring Row
5 Wall Ball Thrusters
5 Kip Swings
10 Cal Row
4/4 Pistols
6 KB DL SUMO Hi Pulls
4 Alt Single Arm Ring Row
Strength
Power Clean and Jerk (5 EMOM 1 +1)
@70% of 1 RM
Clean and Jerk (1 RM)
10 Min to Find
Metcon
Metcon (4 Rounds for reps)
Partners Amrap 4 (each station – w 1 Min Transition)
1: 20 Alt Partner Burpee WallBall (20/14)
2: 30 Pull Ups
40 Alt Pistols
(Divide reps)
3: 8/5 Cal Row
5 Burpees Over Rower
(Relay Style)
4: 10 KB Swings
4 Rope Climbs
(Divide Reps)
Finisher
Metcon
3 sets:
10 Single Leg Glute Bridge (R/L)
10 Bird Dog (R/L)
1:00 Wall Sit Hold
10 Single Leg Glute Bridge (R/L)
10 Bird Dog (R/L)
1:00 Wall Sit Hold