WARMUP/MOBILITY

(10-12 mins total)
Quick hip circles / hip opener lunges
Big banded squat warmup including 2-3 sets of “perfect” wall facing squats

WOD A

Back Squat x 4

E2.5MOM x 6 sets (15 mins):
Sets 1&2: 8 reps at 60%
Set 3&4: 6 reps @ 70%
Sets 5&6: 4 reps @ 80%

WOD B

It’s Raining Men

16 min AMRAP:
5 Power Cleans 170/115
10/7 Ring Dips
15 Wallballs 30lb 10′ / 20lb 9′ (slamballs)
50 Double Unders

Accessory

3 sets:
Max GH raises (aim for 6-8 reps if using a band)
2-3 Crossover plyo exercises each set