Warmup
CORE -
TABATA
DEADBUGS
BIRDOGS
Choice of FS or OHS based on limiter/priority.
Front Squat
Set 1 – 4 reps @ 80%.
Set 2 – 4 reps @ 90%
Set 3 – 4 reps @ 95%
Set 4 – 4 reps @ 100-105%
*% based off 5 RM
For time:
5-4-3-2-1:
Rope Climbs / floor/ strict pu
100ft Farmers Carry @ 53/35lbs KBs
15 Box Jump Overs @ 24/20"
Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se
WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l
Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme
