Warm – Up: 250 m run

10 PVC Pass Thru

10 PVC Overhead Squats

10 PVC Around the World

10 PVC OH Front Lunges

8 Kipping Swings

6 Walk-the-floors

 

Strength: Accessory Strength

EMOM 10

Min 1: 5 – 7 Strict Pull-Ups (comp. athl. weighted); Inverted Ring Rows

Min 2: 8 Weighted (Barbell) Good Mornings 95/55 (scale if needed)

 

MetCon: 4 RFT

5 Front Squat 155/105

15 Toes to Bar

25 Air Squats

50 DUBs