WARM-UP

Banded Glutes

-into- 8 min amrap:

• 10-second Handstand Hold
• 5 Deadlifts (empty bar)
• 5 Hang Muscle Cleans (empty bar)
• 5 Shoulder Press (empty bar)

STRENGTH

5 working sets of:

• 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
• Work up to a Heavy, Unbroken set

WORKOUT PREP

2 sets:

• 10 Double Unders
• 2 Handstand Push Ups
• 1 Wall Walk

“I LOVE ROCK ‘N ROLL”

FIRE

For Time (15min cap):

• 150 Double Unders
• 50 Handstand Push Ups
• 100 Double Unders
• 10 Wall Walks
• 50 Double Unders

WATER

• 105/70/35 Double Unders
• 35 Handstand Push Ups
• 7 Wall Walks

EARTH

• Single Unders
• Dumbbell Push Press
• 10 Inch Worms