WOD
Strength
6 min. EMOM: 2 Back Squat 80-85%
Conditioning
AMRAP in 16 minutes:
400M Run
12 C2B Pullups
50ft. Single Arm OH Lunge (50/25)
60 Sec Rest
EXTRA
Before
Work up to ~80% 3 rep power clean + 1 power jerk
After
6 min. alt. tabata – Arch and hollow holds on rings
8 min. EMOM – 2 Ring MU from static arch position
ALLEN CORE FITNESS TRAINING
Strength
Front Squat: 5 sets of 8 every 2 min
Split Squat: 5 sets of 15/leg as fast as possible
Conditioning
10 min Row at a steady pace for distance
