Back squat

4x8 V1/65%

EMOM 10
Power Snatch + Hang Power Snatch

Banded pigeon 2:00 + 2:00
Banded front rack fixer 2:00 + 2:00
Banded shoulder trap 2:00 + 2:00
Wrist stretch side to side 1:00
Wrist stretch palms up 1:00
Samson hold 2:00 + 2:00
90 to 90 1:00
Back Stretch 2:00
Frog 2:00
Bottom squat 3:00

Test WOD
1000m Row

4RFT, with partner

400m Run
500/450m Row

YGIG

BS 1RM

Tabata Hollow Rock

Metcon (time)

5k bike for time

Timecap: 10 minutes

Accessory:

Bulgarian split squat, 4-5 x 10/10 - Moderate weight
Wallball, 4-5 x 15-20

For time

10!

Squat jumps
V-UPS
*after every rounds 20 sec. squat hold against wall.

TC 15

32 Mins total. 8 Rounds

Run 400m
Max CAL Row / Max CAL bike

3 Min AMRAP and 1 Min Rest!
Run and max cals. Switch between rower and bike on each interval.

Scale run if needed to get it done under 2 mins.

Front Box Squat: Build to a heavy set of 3 in 8 sets. Rest 2:00
- Regular Stance
- Parallel Box
- Sit Back on the box slightly - no touch n go
- Control Eccentric/Explode through concentric range of motion