Warm-up
Goblet squats 3×10,
KB press 3×5/side,
Strict pullups 3×8,
OHS 3×10
Strength
A. Hang clean 1RM
B. Box Squats, 2 on 60s x10 sets
C. 10-1 Ring Push-ups, Ring Rows
WOD
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge
3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4
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