Front Squat
Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 2 reps @ 70%
Set 5 – 2 reps @ 70%
EMOMx 12:
Min 1-3: 15 sec AMRAP Thrusters - 135/95lb
Min 4: Rest
Min 5-7: 15 sec AMRAP Thrusters - 115/75lb
Min 8: Rest
Min 9-11: 15 sec AMRAP Thrusters - 95/65lb
WOD
Every minute for 8 minutes (2 rounds):
Minute 1
10-15 Box Jump Overs 24/20 inches
Minute 2
10-15 Single Dumbbell Box Step Overs 24/20 inches @ 50/35 lbs
Minute 3
4-8 Strict Handstand Push-Ups4-8 Kipping Handstand Push-Ups
Minute 4
4-8 Bar Muscle-Ups
*stage 2 athletes practice some DB step overs with 2 DBs
*Masters 55+ = 35/20lb DB, 2" riser for HSPU, Strict Pull-ups