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
