STRENGTH/SKILL

A. 4 Sets Build

A1. 1 and 1/4 Front Squat x3 reps; build

F: Single or 2kb Goblet front squat; x4 reps 32x2 tempo

P/S: as rx

rest 10-20 sec

A2. Zercher Lunge x6 each leg

F: KB Lunge x6,

P/S: as rx

rest 10-20 sec

A3; Chin Over Bar Hold

F: Supinated Chin Over Bar x10-20 sec cumulative

P: Pronated Chin over Bar x20 sec

S: Pronated Chest to Bar x20 sec

rest 90 sec

WOD

B. 12 min EMOM:

1. Weighted Pull Up x3 reps Build to a tough set of 3 reps

F: 3x Slooow Eccentric Pull Up [can be weighted]

P: Strict/weighted, as rx, [for each concentric they cannot get, perform weighted eccentric]

S: strict CtB Weighted x3 reps

2. Run 150m @high effort or Row 150m or Airbike 12/9 Cals

3. Heavy DB/KB Thruster build to tough set of 5 from the ground - increasing load each round don't have to be unbroken

F: 2DB thruster x5-7 reps for tech [or wall ball x10]

P/S: 5 reps from ground; 2DB/KB