Warmup
x5
:45 slow
:15 mod
:5 fast
X3
100ft oh carry
:40 sec plank
10 banded good morning
Strength
DB BENCH
5x10 reps
1 min rest
DB Strict press
5x5
Strength
10 min emom
Box squats
5 reps @70%
@ parallel not below or just above.
Tempo down . Unload weight stand up quickly.
Wod
Amrap 12 min
4 bar muscle ups
8 hang cleans 155/105
16 box jump over 24/20
Level 2
10 ring rows / 5 shoot threws
8 hang cleans 95/65
12 box stepovers 24/20
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