Group Warm up
Group Mobility
Strength
5×5 Front Squat @ 90% of your 5 rep max – Rest 2 to 3:00.
WOD
"The Good Stuff"
EMOTM for 18 minutes
1. 15/12 Cal row
2. 10 Power clean + Jerk (95/65lb)
3. 10 Pulls ups ( RX+ 5 Muscle ups or 15 Pull ups)
*All workouts can be scaled on an individual basis.
EXTRA – Pendlay row 4 x 6-8 reps – rest as needed.
