WARMUP/MOBILITY

2 x 2 UB Turkish get-ups per arm – light/med (5 mins)
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Banded agility/squat warmup

WOD A

E2MOM x 8 sets

Front Squat x 2

1 x 2 @ 70%
1 x 2 @ 75%
2 x 2 @ 80%
2 x 2 @ 85%
2 x 2 @ 90%

WOD B

Alt. EMOM x 10 mins (5 sets each)
1) 7 overhead squats – you choose weight, should be UB, same weight across
2) 1-2 rope climbs – choose progression (30s max)

WOD C/Accessory

2-3 Rounds NFT
20 Bulgarian split squats 10L/10R UB
20 v-ups
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Crossover iron scap or recovery after 2-3 rds