WARM UP / MOBILITY

2 x 1 min: Row, A-Bike, or Run (200m) (Choose 2)
10 Sampson lunges (Hold plate overhead if wanted 10-15lb)
5 V-walkouts + 10s Downdog stretch
10 Slow mountain climbers (Drop hips into stretch)
15 Hollow rocks
10 Superman lifts
12 Plate squats (10-15lb)
45s bench/box shoulder opener
20-30s Handstand hold + shrugs (sub wallwalk + hold)

WOD A

Back Squats:
EMOM x 5:
40% x 3
50% x 3
60% x 2
70% x 2
80% x 1
Then, E2MOM x 4
85% x 1
90% x 1
95% x 1
80% x Max Reps (@2,0,X,1)
The last set must remain on tempo to count. 2s down, and only 1 breath at the top. Stop short of failure or when form deviates.

Back Squat X Max Reps @ 80% Of 1RM

WOD B

EMOM x 20 (5 sets)
B1) 1 Push press + 2 Push Jerk + 3 Split Jerks
B2) 10-14 x Lateral box jump-overs (24/20″)
B3) Sprint Row x 15/12 Cal
B4) – Rest –
——————-
Everyone start on B1, stagger start as needed, 3 groups for large classes.
Aim to start B1 at a moderate-heavy push press weight (75-80%) and increase each round to find a max for the complex.

1 Push Press + 2 Push Jerks + 3 Split Jerks