MOB: Full body
WU: 5 front squats. 5 pullups. 5 burpees
R: The Day’s Movements
S: Front Squat. 20:00 to a 3RM.
C: EMOM for 12:00
Odd rounds: Max strict pullups in :20
Even rounds: Max Burpees to a Target in :40
LI: Subs of choice.
PWMOB: Lax ball in C/S/B/Forearms. Pigeon Pose. Hamstrings.
S: 5 rounds. Max step ups alternating legs in :30 (24/20 box) + :30 of hollow rock. Rest 3:00 of.
Advanced: Max strict belly to rings in :20. Burpees to rings in :40.
5 RFT of:
6 air squats
S: Front Squat. 5×5.
C: Same. Squat thrusts okay.