WARM UP
2 Rounds, Alt. EMOM
10 GHD Hip extensions
10 Seated DB press – moderate weight, wide elbows
10 Alt. Box Step-ups – just below parallel, DB’s optional
3-5 Strict Pronated Pullups + 10-20 secs chin over bar hold
WOD A
E2.5MOM x 5 sets (10 mins + 5 min warmup)
Deadlift
1 x 6
Set 1 – 10 reps @ 50% of 1-RM
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 65%
Set 4 – 8 reps @ 70-75%
Set 5 – 6 reps @ 75-80%
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 65%
Set 4 – 8 reps @ 70-75%
Set 5 – 6 reps @ 75-80%
WOD B
Gymnasty-Barbell
3 Rounds for time (12 min cap)
5 Handstand Pushups
10 Pullups
16 Alt. Jumping lunges
12 Deadlifts 135/95lb
9 Hang Power Cleans
6 Push Jerks
5 Handstand Pushups
10 Pullups
16 Alt. Jumping lunges
12 Deadlifts 135/95lb
9 Hang Power Cleans
6 Push Jerks
WOD C
Alt. 4 sprint rounds with a partner or rest 1:1
200/170m Row (Guys / Girls)
15/10 Pushups
200/170m Row (Guys / Girls)
15/10 Pushups
