Warmup
Tabata
Vsnaps
Back ext.
Strength
OH squats
5-4-3-2-1
Wod
21-15-9
Oh squats 135/95
Ctb pull-ups
level 2
oh squats 95/65
pull-ups
Rest 5 min
20 ring muscle ups/bar / low ring progression
Accessories
3 rds
5-10 strict pull-ups
12 Zpress
15 lat push downs
warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs
STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%
HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS Option 1: Got None A. EMOM 6-min: 2 x 2-3" deficit handstand pu
