12min Barbell Build-up E2MOM
4 Sumo Deadlift High Pull to 4 Strict Press
4 Hang Cleans to 4 Push Press
4 Front Squats to 4 Shoulder to Overhead
2 Sumo Deadlift High Pull to 2 Strict Press
2 Hang Cleans to 2 Push Press
2 Front Squats to 2 Shoulder to Overhead
For Time: (25min cap)
800m Run/Row or 2k Bike
40 Sumo Deadlift High Pull
10 Handstand Push-Ups RX+ Strict MRX 2/4” Rise or 20 Shoulder to Overhead
600m Run/Row or 1.5k Bike
40 Hang Cleans
10 Handstand Push-Ups RX+ Strict MRX 2/4” Rise or 20 Shoulder to Overhead
400m Run/Row or 1k Bike
40 Front Squats
10 Handstand Push-Ups RX+ Strict MRX 2/4” Rise or 20 Shoulder to Overhead
Barbell Weights = 95/65 RX+115/75 MRX 75/55
Core & OH Development
1min Max Evil Wheels
1min Double Kettlebell Overhead Squat Hold
1min Max Hip Extensions
Max Time Handstand Hold Freestanding & Wall
CFHSV Running & Endurance WOD:
2 rounds
400m run
200m dumbbell overhead carry
1200m run
200m dumbbell front rack carry
400m run
200m dumbbell farmers carry
