WOD:

1) Pause Back Squat: 7 sets of 1

Warm-up as needed. Rest 2-3 minutes between sets. Goal is more total poundage moved than last week.

2) Push Press: 5 reps Every 2 minutes for 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 30 minute EMOTM:

Movement 1 – 10-20 Calorie Row, Ski, Bike, 200m Run

Movement 2 – 3 Heavy Thrusters from the Floor

Movement 3 – 1-10 Toes-to-bar

Thrusters start at a moderately heavy weight, ideally at least 135/95, and build as heavy as deemed fit. Pick reps/calories you can maintain for all 10 rounds for the other movements.

4) Pull-ups: 50 for time

Keep track of total time and attempts to complete.

5) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between drags.

6) Reverse Hyper: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for al work completed.

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