A. back squat @30X1; 1, 1, 1, [1,] [1]; rest 3mins last 2 sets tough

B. rear foot elevated split squat @30X0; build to an 8rm both legs rest as needed in as many sets as needed

C. 10 sets of 5 unbroken CTB for time

+

10mins Z1 AD

Notes:
– build per set push it on the last two sets if feeling it
– record DB weights and body weight
– record time
– flush out easy AD ride

EMOM 16min:

1.15 cal Row
2. 8m HS walking / Handstand + hand release x16

EMOM 10min:

Clean and Jerk x1
(Add weights every sets)

Turkish Get Ups 3x5/5, go up to a heavy 5RM

C.
Three sets of:
Back Squat x 8-10 reps @ 65-70%
Rest 3 minutes

4*8 EMOM

1) Bench Press
2) Bent over Barbell Row
3) Shoulder Press
4) Bicep Press w/ Dumbbell

Weighted pull up: 5x3

Push Press- 3x3 working to heaviest load

 

8 Rounds

rx 55/35

8 russian swings

8 pistol squats

8 kb reverse lunge

 

Score: Weight/Time

 

PostWOD:

200m cool down run

30 sec. couch stretch

30 sec goblet squat

6 Rounds
Run 400m
Rest 2 minutes

3 x 60% of best unbroken set of MU/C2B