WOD:

1) Overhead Squat: Establish a 1RM

Warm-up as needed. Rest as needed. Take as many attempts as needed.

2) Behind the Neck Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. These should be done in your Jerk grip.

3) 30 minute EMOTM:

Movement 1 – 10-20 Calories Rowed

Movement 2 – 1-10 Kipping Handstand Push-ups

Movement 3 – 10 Box Jump Overs 24/20

Pick reps you can maintain for all 10 sets. Don’t kill yourself on this effort, keep it aerobic, heart rate shouldn’t go over 150.

4) Fat Grip Neutral Strict Pull-ups: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Add load if able.

5) Single Arm Dumbbell Rows: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible, keep it strict.

6) Hip Thrusts: 3 sets of 15

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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