MOB: Full body
WU: 5 BB Ft. Squats. 5 BB ft. rack lunges. 5 C2B. 5 T2B. 6 OTBB.
S: Front Squat. 2 reps EMOM for 8:00 at 85% of your 1RM. (Go from floor or rack. Squat Clean on first rep okay.)
C: AMRAP in 18:00 of:
5 C2B Pullups
5 T2B
6 Front rack lunges 95/65
6 OTBB.
Option 1: 3 C2B Pullups. 3 T2B.
Option 2: Weights and subs of choice.
PWMOB: Lax ball in C/S/B/Forearms. Stretch hamstrings and hip flexors. Rollout quads.
Advanced: None
Endurance: 75/45