Emom x 18
1) 15/12 cal row2) 15 KBS 53/35
3) 15 MBCL 20/14
Bench 5@75% - 3@85% - max @90%
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10 min AMRAP-Press - 3@70%- 3@80% - max@90%
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8min amrapDL - 5@65, 5@75, max effort @85%
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A) pallof press 3 x 10Strict Press 5-5-5
*Superset w/ strict pull-up x 5
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6min AMRAP- w/ Axel bar
Deadlift
Pcl
Fsq
FR Lunge (each leg)
Partner WOD:
10rds-EMOM x 10-
1- 6-8 strict ring dip
2- 6-8 strict pull-up
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15-12-9-6-3
Weighted step up (each leg)
Pull-up
Tempo BSq- 3 x 3
*3 sec down, 3 sec up
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Every 2:00 x 5 rds-
10 thruster (95/65)
+ 10 bar facing burpee
*scale reps as needed