@ 90% of previous NO re-grip!

Squat clinic

then

Back Squat

4 x 10 @ max 40%

EMOM 15

RX:
3 Pull-up
6 Push-up
12 Air squat

SCALED:
3 Ring row
6 Incline push-up
12 Air squat

5 Sets Row :

4 Minutes : 98 % @ FTP20
4 Minutes : 100% @ FTP20
4 Minutes : 102% @ FTP20
4 Minutes : 104% @ FTP20
4 Minutes : 106% @ FTP20

• Recovery Bike 3:30 between sets @ 40-50% FTP20

6 Rounds :

Max Calories in 30 seconds.

• 4:00 Bike / Row / Walk for recovery btw. sets.

OHS:3x10

Deficit clean deadlift
3x every 2 min
3 reps

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-The Pre WOD goal is to activate the posterior chain, lock in a strong pulling line, and prime the nervous system for explosive lifts.
-Use 20kg plate to create the deficit

Find 5 RTM in 15min

4 rounds for quality
45s plank hold
15 Hollow Rocks
20 Plate twists

4 Rounds every 1:30
12 Alt DB Z press
10 alt pull/chin-up
AHAFA