Warm up: 6 tea cups, 5 gm, 2 inch worms
“Mini Annie”
15-10-5
DUs (45-30-15 singles)
Sit ups

Skill: HSPU 4 min EMOM
5 reps per min if using box
4-5 reps if using the wall

Strength: Front squats:
1 rm max, 10 min time cap

WOD
2 RFT:
4 thrusters 145/100
8 clean 145/100
12 KB swings 70/53
16 HRPUs
16 dead lifts 145/100
12 goblet squats 70/53
8 pistols
400m run

Mobility: quads, Sampson, shoulders.

Comment