Warm-up
EMOM 6
1. Run 200m
2. 3 Strict Pull Ups* + 6 Push Ups + 9 Air Squats
3. 1 Min of Pass Throughs
*Use bands if necessary or complete negative pull ups
Strength
Overhead Squat
5-5-5-5-5- Straight sets @ 75-80% of 1 RM
WOD (20 min cap)
10 Rounds
1 Squat Snatch @ 85%
5 Pull-ups
10 Push-ups
15 Squats
Level 1- 7 Rounds
ADV- 5 Strict Pull-ups, 10 Ring Dips, 15 Squats