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The Port
Warm-up
AMRAP 5:
5 Burpees
10 Deadlifts
5 Strict Press
:15 Plank or HS Hold
+ Shoulder Mobility and Prep for the Strength
Strength
L1: Strict HSPU’s (EMOM X 8: 4-6 Strict HSPU)
L2: Box HSPU (EMOM X 8: 4-6 Box HSPU)
L3: HS holds (EMOM x 8: :15-:20 HS Hold)
Burn Strength
4 Sets:
1:00 Elevated Plank Hold
10 Tall Kneeling Landmine Press
Rest 1:30 Between Sets
Workout
For Time:
15 – 12 – 9 – 6 – 3
Deadlifts (185/125)(155/105)
Double Push-Up, Double Jump Over Burpees
Burn WOD
5 Rounds:
9 DB Deadlifts
9 Up-Downs Over the DB’s
9 Knee-Supported Push-Ups
Abby
