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Pre Class:

1) 20 minute EMOTM:

Movement 1 – 1-3/side Heavy Dumbbell Snathc

Movement 2 – 10 Wall Balls 30/20

Pick reps and weights you can maintain for all 10 rounds

WOD:

2) Back Squat: 1 Rep EMOTM x 20 sets

Warm-up as needed. Start at 70% of your 1RM. Build as heavy as deemed fit. Goal is to have as many lifts as possible at 85% or higher.

3) AQAP:

100 Double-unders

30 Power Cleans 135/95

10 Rope Climbs 15ft

30 Power Cleans 135/95

100 Double-unders

Extra Work:

4) Paralette Handstand Push-ups: 30 for time

Goal is full deficit, but you pick the deficit accordingly to your abilities. Kip all reps.

5) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

6) Dumbbell Overhead Tricep Curl: 4 sets of 10

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

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

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