WOD
Primer
2 Rounds:
5 e/side Side Plank w/ Leg Raise
5 slow/controlled Lu Raises https://youtu.be/mt3DP1n8gXE
5 e/side Bird Dog (knees elevated for advanced)
Strength
3 sets of 5-7 strict wide grip pullups
*weighted if able
**scaled: low-bar behind the neck with slow/controlled descent
then: 3 sets:
10 DB Curls, slow controlled
10 Renegade Rows
Conditioning
For Total Rounds, EMOM for 12 minutes:
6 Thrusters (75/55)
6 Toes to Bar
6 Burpees
*If you have not completed the previous minute when the clock beeps, you finish the round you’re on and rest until the next round.
**Please do not drop bars with small plates from overhead.
Extra – Before
Clean + 2 FS: Find 1RM