WARM UP – MOBILITY

Big dynamic joint warm-up & joint rotations

Green band stretches:

Banded lunge hip opener, front rack, and Lat/overhead

Tech: Squat cleans, Bar muscle-ups & Chest to bar pull-ups

5-7 min to warm-up to working weight and prepare for WOD A.

WOD A

BAD & BOUJEE (RX+)

Complete for time:

9 – 7 – 5 – 3

Squat Clean (185/125)

Bar Muscle-up

— OR —

BAD & BOUJEE (RX)

Complete for time:

9 – 7 – 5 – 3: Squat Clean (135/95lb)

15 – 12 – 9 – 6: Chest to bar pull-up

—-

12 min time CAP on both versions.

WOD B

BACK SQUAT X 2

Every 2:30 x 6 sets:

Back squat: 6, 6, 4, 4, 2, 2

Start at ~65-70% and build each set to a heavy but smooth double.

Optional Conditioning

Complete for time (and glory: challenge a friend and go head to head)

21-15-9 reps of:

Heavy wall balls (30/20lb – 9ft)

Burpees

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