WARM UP / MOBILITY

Dynamic warm-up (Hip / Squat / Shoulder focused)
Pre-squat hip opener
Dip / Tricep extension stretch

WOD A

Back Squat X 3

Every 2:30 x 6 sets: Back squat x 3

Set 1: 65-70% of 1RM
Set 2: 70-75
Set 3: 75-80
Set 4: 80-85
Set 5: 85-90
Set 6: 85-90+ (should be 3RM)

5 min to warm-up from empty bar to ~65% in 3-4 sets.

WOD B

I Can’t Feel My Face
Complete for time:
25/20 Cal Assault bike
– Rest 1min –
15 Thrusters (155/105)
30/20 Strict ring dips
– Rest 1 min –
15 Hang squat cleans (155/105)
30 Hand release push-ups
– Rest 1 min –
25/20 Cal Assault bike
—-
– Scale barbell so that the 15 reps are attainable in 2 or 3 sets maximum.
– Score is total time to complete (minus possible stagger time)