WOD
Strength
Back Squat: 8 min EMOM – 2 BS @ 70-75%
Conditioning
4 Rounds for Time:
30 Hand Release Burpees
30 Front Rack Lunges (75/55)
Extra
Strength
Push Press: Build to a heavy Triple
Skill
6 sets:
4 hollow/arch kips + 3 ring MU + 1 skin the cat
Midline – After
Accumulate 2 min. in Hanging L-sit
Allen Core Fitness
Strength
Deadlift 5×10 at 55-60 % every 2 min
Emom x 16
- 40 sec flutter kicks
- 80 foot farmers carry in square
- 40 sec hollow hold
- 40 sec wall sit