Warm Up: -EMOM 9
1. 30 sec mtn climbers + 2 burpees
2. 3-5 reps drop snatch + OHS
3. 45 sec PVC shoulder work
Strength: – OHS (20 min cap)
5 reps @ 55%
3 reps @ 65%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85 %
1 rep @ 90%
1 rep @ 95%
1 rep @ 100+%
WOD: – For Time:
Buy In: 100 situps
2 rounds
600m run
30 nose to wall shoulder taps
