WARM UP – MOBILITY
Dynamic joint warm-up & stretch out / squat prep

Review box squat technique and 5-7 min to warm-up for WOD A startWOD A
BOX BACK SQUAT X 8
Every 3.5 min x 5 sets:
8 Box back squats @3,1,X,1
– Use a bench or box that puts your hips at or just above parallel. De-load and pause on the box each rep.
– Start at a 60-65% of your 1RM BS and build only if you are maintaining controlled tempo and good bar speed on the way up (no grindy reps or failure)
(Goal would be to start and finish slightly heavier that your 4 x 10 last week)WOD B
EMOM x 6:
1) 12 Double kettlebell elevated step back lunges (6/leg alternating – KB’s held by your side, start standing on 2 plates)
2) AMRAP Strict pull-ups @3,0,X,1 (if you can’t get 6-8 unbroken then use a band)- rest 3 min -EMOM x 6:
1) 15 Double kettlebell elevated Sumo deadlifts (Standing on 1-2 plates/foot)
2) 8-10 ring rows @3,0,X,1 (lower rings / elevate feet to challenge, but maintain full ROM and tempo)

Partner up to share KB/Plate set-ups starting on opposite movementsOptional Conditioning
BIKES AND BALLS
5 rounds for total reps:
30s Echo Bike (Cals)
– 30s rest –
30s Burpee ball slam (30/20)
– 30s rest –

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