3min EMOM x 4 sets = 12min
First Minute = 1 Squat Clean to 5 Front Squats
Second Minute = 3-5 Strict Pull-up/Chest to Bar to 3-5 Strict Toes to Bar
Third Minute = Rest
2 Rounds For Time or (1 Round For Time):
400m (800) Run
10 (20) Front Rack Lunges
2 (4) Rope Climbs 15′ MRX 10′
400m (800) Row or 1km (2km) Assault Bike
15 (30) Back Squats
20 (40) Pull-Ups MRX Ring Rows
BB Loads = 95/65 RX+ 115/75 MRX 75/55
Flexibility and Pistol Development
2x30sec Couch Stretch or Modified Couch
10 Pistols (each leg) or 10 Pistol Progressions
2x30sec Head to Floor Straddle Stretch
10 Pistols (each leg) or Pistol Progressions
2x 30sec Pigeon/Swan/Piriformis Stretch
10 Pistols (each leg) or 10 Pistol Progressions
