WARMUP/MOBILITY
Dynamic hip & thoracic openers
Banded squat warmup
Banded squat warmup
WOD A
Front Squat x 5
5 Front Squats E2.5MOM x 5 sets
Build to a 5RM for the day on your 5th set
Set 1: 60-65%
Set 2: 65-70%
Set 3: 70-75%
Sets 4&5: Add based on feel
Build to a 5RM for the day on your 5th set
Set 1: 60-65%
Set 2: 65-70%
Set 3: 70-75%
Sets 4&5: Add based on feel
WOD B
Fight Club
21-15-12-9-6 reps for time:
Power Cleans 155/105lb (3-4 sets max for the 21)
Handstand Pushups (Guys 4″ deficit)
Power Cleans 155/105lb (3-4 sets max for the 21)
Handstand Pushups (Guys 4″ deficit)
*Suggested rep scaling for HSPU’s:
15-12-9-6-3
10-8-6-4-2
15-12-9-6-3
10-8-6-4-2
RECOVERY
Crossover Plyo or Recovery
3 sets of 10-20 GHD Situps
3 sets of 10-20 GHD Situps
