MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 10 OHS. 10 pullups. 5 BB box squats.
REVIEW: Box Squat. OHS. Pullup.
S: Box Squats. 2 reps EMOM for 10:00 at 65% of your 1RM back squat. WORK ON TECHNIQUE AND EXPLOSIVENESS!
C: 3 rounds. AMRAP in 3:00 work/:60 rest:
10 OHS 95/65
10 Pullups
Record total reps for each round to board.
LIII: 5 OHS and 5 pullups
LII: 10 OHS and 10 B/A pullups at weights and bands of choice
LI: 10 OHS at weight of choice. 10 ring rows.
PWMOB: Lax ball in C/S/B/G. Pigeon Pose. Hip flexor. Rollout lats.
Advanced: 60% of OHS 1RM
Endurance: None
The Mar:
EMOM for 5:00. AMRAP of Sit to stands in :20/rest :40
CTF M2B:
S: Same as class at weight of choice.
C: CTF LI.