Warmup
Core - x3
30 Russian twists
Max l-sit rings
Strength
Front squats
Pause 2 seconds in the hole
2@75
2@75
2@80
2 @80
Wod 5 rds 12 min cap 🧢
Heavy DT
12 deadlifts
9 hang cleans
6 shoulder to oh
205/145
185/125
155/105
135/95
95/65
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h
Warmup STRENGTH E2MOM 10 Min1-3 DEADLIFTS @ 60-70% Min2-3 High Box jumps WOD RX AMRAP 5 7 handstand push-ups 7 deadlifts (155/225 lb) Rest 5 Amrap 5 7 ctb pull-ups 7Â boxjump over 24/20 Level 2 AMRAP
