Strength

(A) 12 Min
3 Sets
5 KB Windmill R/L
10 SA KB Front Squat
10 Strict Straight Leg Raise

*Straight leg raise you can add DB by holding between feet to make harder

(B) 8 Min
Warm up to your working weight for WOD

WOD 


"Spicy DT"
5 Rounds for Time 
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105

*EMOM of 3 Burpees until WOD is completed! Min 1 starts with 3 Burpees!

(20 Min TC)

If done early complete as many calories on Rower or Bike as you can!

Mod Key


P: EMOM 2 Burpees 75/55
RX: "As Prescribed"
C: EMOM 4 Burpees, 165/115

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Pec Stretch

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