Strength: Front Squat 3x5 @70-75%
15 minutes including warm ups
WOD:
20 min EMOM
Min 1: 16 Front Rack Lunges total 135#/95#
Min 2: 12 HSPU --> sub 1 abmat --> box pike --> DB Push Press
Min 3: Row for cals 8/6
Min 4: 1 Legless Rope Climb --> sub 1-2 Rope Climbs --> 6 Rope Up-Knee Raise-Down --> 20 Ring Rows
**Stagger Class As Needed**
Score: FS Weight/EMOM Mins Completed
15 minutes including warm ups
WOD:
20 min EMOM
Min 1: 16 Front Rack Lunges total 135#/95#
Min 2: 12 HSPU --> sub 1 abmat --> box pike --> DB Push Press
Min 3: Row for cals 8/6
Min 4: 1 Legless Rope Climb --> sub 1-2 Rope Climbs --> 6 Rope Up-Knee Raise-Down --> 20 Ring Rows
**Stagger Class As Needed**
Score: FS Weight/EMOM Mins Completed