WOD
Strength
Front Squat:
EMOM x 8 min: 2 reps @ 80%
Conditioning
6 Rounds (SPRINT):
3x40m shuttle
12 Burpees to 6in
rest 2 min
Shuttle is 20M down & 20M back = 1. This should be all out as fast as possible!
Extra – Before
12 min. EMOM
– E- 3 lateral HS walk steps on wall e/ direction
– O- 2 bar kips + 2 kipping PU + 2 butterfly PU
EMOM x 7 min: 3 Jerks @ 75%
After Strength: 8 sets – 10 hollow v-ups + 10 sec rest.