• 2x
  60s. Row/Bike
  6-8 Reverse lunge + stretch
  6-8 Scale + stretch
  6-8 One leg V sit up

• 2x
  30s. Row
  6 Push up
  12 Air squat

• Mobility...

• 45s. Row/Bike - Walk Out + Push up
• 45s. Row/Bike - Squat + twists
• 45s. Row/Bike - Hollow rocks

• 45s. Row/Bike - Scale + stretch

• 2x
  6 Front squat
  6 Good morning
  6 Reverse lunge

• Mobility...

• Work on Front squat

Skill Primer
Power Position Clean & Double Pause Split Jerk
(5-8 sets x 2+3)

B:
2 Position Pause Clean & Split Jerk
(5 sets x 1+3 / 65%)

*(0:03 Pause off the floor & below knees)

Complete as many rounds in 12 minutes as you can of:

• 5 front squats
• 10 chest-to-bar pull-ups
• 20 double-unders

♀ 125 lb. ♂ 185 lb.

EMOMx6 alternating between:
1: max rep Barbell Good Mornings, 45/35
2: max rep Barbell Bench Press from floor, 45/35
3: max rep Cossack Squats

WOD:
EMOM 15, alternating between:

1: 8 Deadlifts, 80% 1RM
2: 20 Box Jump Overs, 24/20 in
3: 20 Wall Balls, 20/14 lbs
4: 8 Bench Press, 80% 1RM
5: Rest 1 min

The main focus of this EMOM today is to get each set of deadlifts and bench press unbroken. On the box jumps and wall balls, I want you to try and pick a number that will challenge you to complete the desired reps unbroken. If you need to break at a particular number, I would stop and then try and hold that.

*Score is combined weight of deadlifts and bench presses.

30 - 20 - 10

Back squat @body weight
Bench press @body weight
Strict pull-ups

A: 10min emom: Plyo push ups x3
B1: 3x Behind the neck push press + 1 ohs x3
B2: Strict chin ups 3set
C: Standing SL hamstring curls 3set
D: DB Shoulder flys 3set

Weighted chin up
4x3 @ 17.5 kg
Pull up
3x10

A: Weighted trap bar squat jumps 8x3
B: Power clean 3-3-3-3-3-1
C: Low bar back squats 5-5-5-5
D: Seated hamstring curls 2down/1up 2x8/leg
E: SL knee extensions 3set

Find 8RM @RPE 10/10
Then 4x8 90%/8RM