WOD
Warm-up
2 Sets
10 Blackburns
10 Alt Tripod w/ Overhead Reach
10e/side Side Plank Powell Raises (<10# DBs)
10 Double Push-up Burpees
Side Plank Powell: https://www.youtube.com/watch?v=CjOLffqlXlk
Dbl Push-up Burpee: https://www.youtube.com/watch?v=47L9PaITm8I
Strength
Warm-up, then 3-4 sets of
3 Push Press + 2 Power Jerks
*NOT T&G
Conditioning
EMOM x 4 Rounds (16 Minutes) – Record the round with the lowest total rep:
(1) KB Push-up
(2) KB Rows
(3) Burpee Pull-ups
(4) 200m Run*
*200m Run = 2 reps, scale back to 100m if needed (1 rep)