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Warm-up
Foam roll,
group hip mob circuit,
10 min practice perfect overhead squat,
10 min practice perfect push press
Skill
Alternating on the minute x 6 each
Touch and go squat snatch
Muscle ups or progression 5/3
WOD
21-15-9
Thrusters
Sumo-deadlift High-pull

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March 24, 2023

5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking

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