Warm-up
2 Rounds
200 m run
10 Push-presses
10 Back Squats
-Spend 5 minute mobilizing hips and shoulders
Strength
1. Push-press
3-3-3-3
2. High Bar Back Squat-with chains
2-2-2-2
WOD
21-15-9
Strict Pull-ups (overhand grip only)
Front Rack Lunges
Burpee Lateral Jumps
-absolutely no kipping. Use a band if you cannot get through the pull-ups
Games/Regional (155,105)
Open (135,95)
Ca$hout
3×10 Weighted Hip Extensions