Friyeahhhh 05162023

Warmup

STRENGTH

EMOM 12

1. 4 Box Back Squats build to a heavy

2. 6 front raises / lateral raises / bicep curl

WOD

3 rds for time

14 barbell reverse lunge 95/65

14 wall balls 20/14

14 cal row

1. Back rack

2. Front rack

3. Overhead

Extra - 5rds , quality complex 4 toes to bar +3 ctb +2 pull-ups +1 bmu