Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
10 ring rows
1:00 plank hold
Mobility
Quick group mobility session
Strength
4 rounds
10 DB bench press
10 ring rows
1:00 hollow hold
Good old fashioned GPP strength session. A good push, a good pull and a core movement. Make the dumbbells heavy, make the ring rows hard and make the hollow position perfect.
WOD
“Take a Ticket”
16 min AMRAP
7 OtB burpee
9 power cleans (135/95#)(115/75#)
12/10 cals AB
This is going to be the hardest workout of the week. The burpees to the cleans to the bike back to the burpees might be a combination for death. So have a way to pace this. I would maybe try to hold a round every 1:30 or even every 2:00 and rest with that goal in mind. If you are ahead of schedule, take the time to regroup and recover before starting the burpees. If you just go all out and try to stay moving the 16 minutes you will hit a wall, there is just no place to rest.
