Single Strength

Cat

Warm-up
10 Lateral Up and Overs
10 Scap Pull Ups
10 BB Front Squats

8 Step Overs
8 Kip Swings
8 BB Push Press

6 Box Jump Overs
6 Rope Knee Raises
6 BB Thrusters

Mobility
Quad Rolling
Lat Rolling

Hollow Rock Challenge
30 Hollow Rocks

Strength
EMOM10
Front Squat
1 Rep
1. 85%
2. 85%
3. 85%
4. 90%
5. 90%
6. 90%
7. 90%
8. 95%
9. 95%
10. 95%

1 Rep of heavy weight. Climb throughout the 10 sets

WOD (21 Minute Cap)
3 Rounds*
7 Thrusters 155|105
14 Pull-ups
21 Box Jump Overs

*3-2-1 Rope Climbs after each round.

Rest 2 Minutes

All rounds should be under 5 minutes. Scale appropriately.

Level 3- 135|95
Level 2 – 115|75
Level 1 – 95|55
ADV- 175|115

*Thruster should be a squat to a press without jerking.. Scale appropriately

Extra Work
27-21-15-9
Calorie Row
100ft Sand Bag Carry 140|90 after each round

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