Warm Up
Dynamic warm up then EMOM 6 mins
-3 EB OH Squat
-3 V Up
-3 Inchworm Push Up

MOB
Banded shoulders, roll quads, pigeon...get those hips loose

OLY LIFT
Set a timer for 20 mins
A. EMOM 13 mins
    -1 Hang Squat Snatch
    - Increase weight over set
B. EMOM 7 mins
   - 2 OH Squat
   - Start with max Hang Squat Snatch weight and try to increase
   - Racks ok

BRO SESH
C. Superset #1
    - 3x8 Seated DB Overhead Press (each arm, one at a time)
    - 3x8 Seated DB Bicep Curl (each arm, one at a time)
Rest 60 sec between sets

D. Superset #2
    - 3x5 Bulgarian Split Squat (foot on bench, each leg, get heavy)
    - 3x8 DB Front Lateral (each arm, one at a time)
Rest 60 sec between sets

AIN'T NO STOPPIN'
E. "Midline March"
Do this at the highest possible difficulty level...it's our one metcon today, so get after it

3 Rounds for Time
25 GHD Sit Ups
Up and back foot handstand walk (sub 90 sec handstand hold)
Up and back OH Walking Lunge (155/115)


    

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