EMOM x 4 min
3 Front Squat to 2 Push Press (rack or floor)
Rest 2min
EMOM x 4min
2 Front Squat to 1 Push Press (rack or floor)
Rest 2min
4min Build Up to a 1 RM Thruster
(rack or floor)
For Time: (18min cap)
10 – 8 – 6 – 4 – 2
Thruster 115/75 RX+135/95 MRX 75/55
10 Box Jumps 24/20” RX+30/24 MRX 20/18”
Rest 2 min
20 – 16 – 12 – 8 – 4
WallBall Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9′
30 Double Unders
Flexibility & Pistol Development
2x30sec Pigeon/Swan/Piriformis Stretch
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
2 sets 10-30 Pistols or Pistol Progressions
2x15sec Back Bridge/Arch
Spend 5min on banded Shoulder Stretches
