Warm Up: – Complete AMRAC 8 w/ a KB
10 alt arm snatch + OHS
10 pullups
20 situps
20 lunges
Then 8 min to warm into 50% Back squat 1RM
Strength: – E:90sec for 15 min (10 sets)
Back Squat 3 reps @
55%, 60 %, 65%, 70%, 70%, 75%, 75%, 80%, 80%, 85%
WOD: – EMOM 12
1. 8 burpee box jump overs @ 24/20
2. 8 C2B pullups ( sc: pullups
3. 10 pistols ( sc: 25 air squats)
