Warm-Up
2 Rounds
:30 Work/:10 Rest & Rotate
-Scap Pull-Ups (Round 2 Hip Touches)
-BB Front Squat with 2 second pause at the bottom
-Single Leg Glute Bridge Right Leg (Round 2 Left Leg)
Strength
E2MOM16
Front Squat- 2 Reps
Building- 75-90%
WOD
11 Minute AMRAP
5 Strict Pull-ups
7 Deadlift 275|185
13 Wallballs
Level 3- 225|155
Level 2- 185|125
Level 1- 135|95
Extra Work
3 Rounds
3:00 Air Runner Moderate
1:00 Jog
(12:00 Total)
– Rest :90 –
3 Rounds Bike Erg Moderate (use Assault bike if Erg is not available)
1:00 Stand and bike for recovery
(12:00 total)