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WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squat
10 Clean Extension
5 Inch Worms + Scorpions
Then:
Mobility
WIN
SKILL:
3 Sets
3 Pull Ups + 3 C2B Pull Ups + 3 Bar MU
20 Hollow Rocks
*Scale to 3 Pull Ups + 6 C2B Pull Ups as needed.
LIFT:
EMOM 10
Clean + Hang Squat Clean
*Build
WOD:
“AURORA”
For Time: (5 Min. Cap)
24 C2B Pull Ups
24 Hang Cleans (155/105) (135/95)
Immediately Into:
5 Min. Cap
Work to a 1RM Clean
FIT
SKILL:
3 Sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
*Rest 1 Min.
LIFT:
5 Sets
8 DB Bench Press
8 DB RDL
WOD:
AMRAP 10
12 Knee Raises
10 DB Deadlifts (50/35×2) (45/30×2)
8 Hang DB Clean & Jerk
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