8 minute AMRAP
1 min cardio
3 wide leg inchworms w push-up
10 PVC Passthroughs
10 PVC OHS w/ pause
1 min Ankle Dorsiflexion
1 min Deep Squat Hold
1 min Puppy Pose (can be done against the wall)
BB Warmup + Push Press + Push Jerk + Split Jerk + OHS
*Build to a heavy single for the day. Sub front squats if needed.
30 Shoulder to Overhead (Rx+ 185/135) (Rx 135/95) (Fit 95/65)
-Each time you drop the bar complete 500m Bike
20 Back Squats (from the ground)
-Each time you pause complete 250m Row (*be honest on if you paused or not- no longer than a quick breath! – if you don’t pause at all, this should feel like a 20 Rep max)
10 Bench Press
-Each time you break complete 200m Run
Goal: Sub 25 min
**Use the same weight for all lifts. Choose your weight wisely!! It will most likely be based off of your bench press.
NOT OPTIONAL POST WOD
Roll out for at least 5 min!