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** Open 15.5 with Redline and Party after here.

WOD:

1) Pause Back Squat: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom of each rep for 3 seconds, no bounce on the way up.

2) Jerk Complex: 7 sets

Warm-up as needed. 1 Complex consists of 1 Push Press, 1 Push Jerk, 1 Split Jerk. Build as heavy as possible.

3) 30 minute EMOTM:

Movement 1 – 10-20 Calories Rowed/Assault Bike

Movement 2 – 1-10 Chest-to-bar Pull-ups

Movement 3 – 8 Good Mornings

Pick reps you can maintain for all 3 movements, Good Morning should be more focus on positioning and stretch versus loading.

4) Hip Thrusts: 3 sets of 15

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

5) Dumbbell Floor Press: 4 sets of 10

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

6) Single Arm Dumbbell Row: 4 sets of 10/side

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

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

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