Mobility
- 2:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Hip Bridges
- 8 Shoulder Bridges
- 6 Straight Bridges
- 4 Crab Bridges

Warm-up
5 Minutes:
- 1 Min Row
- 10 Dumbbell Bent Over Rows
- 10 Dumbbell Floor Press
- 10 Reverse Lunges

Wod
Buy In:
- 10 Push Up + Renegade Rows (50/35)
+
3 Rounds:
- 15 Dual KB Deadlifts (70/53)
- 10 Gorilla Rows
- 50 Meter Front Rack Carry
+
Cash Out:
- 10 Push Up + Renegade Row
Time Cap: 15 Min

Accessory
3 Sets:
- 15 Dumbbell Bicep Curls
- 12 Dumbbell Skull Crushers
- 10 Box Step Ups
- Rest 1 Min

Mobility
- 2:00 Hip Release
- 0:30 Super Squat (each way)
- 1:00 Bretzel Stretch (each side)
- 1:00 Deer Pose (each side)
- 5 Breaths Half Lord of the Fishes (each side)
- 0:30 Banded Down Dog (each side)

Warm-up
5 Minutes
- 8 Spiderman Stretch
- 10 Banded Good Morning
- 10 Banded Shoulder Press
- 10 Prisoner Squats

Front Squat
Specific Warm Up - 3 Sets:
- 8 Reps @50%
- 8 Reps @55%
- 8 Reps @58%
Rest 1 Min between each set.

Front Squat
- 5 Sets of 8 Reps
Rest 1:15 Min between each set.
*Start at 55% of 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.

Wod
For Time:
Buy In - 30 Cal Row
3 Rounds:
- 9 Dual Kettlebell Deadlift
- 6 Dual Russian Kettlebell Swings
- 3 Dual Kettlebell Thruster
Cash Out - 30 Cal Row
Time Cap: 12 Min
Weight:
RX: 53/35
Int: 35/26
Beg: 26/15

Mobility
- 1:30 Soleus/Calf Release (each side)
- 1:30 Banded Down Dog (strict, walk, push-up)
- 1:30 Banded Pigeon (each side)
- 1:00 Banded Twisted Lizard w/ PVC (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 15 Side Leg Raises (each side)
- 20 Band Pull Aparts
- 15 V-ups

Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 60%
- 1x5 @ 70%
- 3x5 @ 75%

Conditioning
15 minute AMRAP:
- 30/24 Calorie Row
- 10 Kettlebell Suitcase Deadlifts (each side) (70/55)
- 50 Double Unders
- 20 V-ups

Focus Movement = Kettlebell Suitcase Deadlifts

Conditioning
25 minute AMRAP:
- 15 Kettlebell Deadlifts (55/35)
- 20 Burpees
- 25 Air Squats
- 100m Farmers Carry (55/35)
- 200m Run

Strength
Strict Pull-ups:
- 7 x max reps

Accessory #1
3 Sets:
- 15 Dumbbell Bent Over Rows
- 30 seconds Ring Body Saw
- 30 seconds Handstand Hold

Accessory #2
3 Sets:
- 10 Single Leg Romanian Kettlebell Deadlift (each side)
- 1 minute Weighted Plank
- 1 minute Weighted Wall Sit

Snatch 4 x 3 (85% of 1 RM)

5-8-13

• HSPU (L2: Wall Walks)
  • Double Kettlebell Deadlift (Rx: 70/53, L2: 53/35)

Then

• 100 Overhead Lunge with Kettlebell