5 sets:
5 Front squats + 5 Push Press (light)
5 Ring Rows w/ pause at rings on chest

Thrusters (95/65)

Rest 4 minutes, then AMRAP in 4 minutes:
15 Wallballs
10 Toes to Bar


Before WOD
5 sets:
10 close grip OHS (light)
5 dips w/ pause at bottom of each

Bench Press: 5 set of 5, building

After WOD
HS Shoulder touches: 3 sets of 20 (on wall)

4 sets – 30 ft. hs walk
*every 10 ft. stop for 2 sec and continue
*get a spotter to help you complete without falling

4 sets of 8 glute ham raise

Allen Core Fitness Training


3 sets 

1000 meter bike 

500 meter row 

400 meter run 

3 min rest between 

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