STRENGTH
EMOMx15
1) 6 superman w/3s hold
2) 30s plank
3) 4 TGU(choose challenging weight)
*Bench Press 5×3 at 70-80% for pullup cycle
WOD
For Time:
30 Push Jerk (135/95)
30 Front Squats (135/95)
30 Alt. Front Rack Lunges (135/95)
30 Burpees
Scales: 25/20/15 reps
**DB WOD** (AHAP)
4 Rounds
400m Run (no DB)
10 alt DB Snatches
10 DB Rows
10 DB Squats
10 DB V-ups
Cashout: Blvd Run