Warm Up
Dynamic warm up then EMOM 6 mins
-3 EB Top Down DL
-3 Situp to Straddle
-Alt: 3 DB Push Press / 3 Kip Swing

MOB
Athlete's Choice

If you're doing 18.4, warm up your DL and HSPU and get started when you're ready. If you're not...

A. Pull Pull Pull
E2MO2M 10 mins
-3 Legless Rope Climbs
*scale to w/ legs, pull from floor

B. Push Push Push
EMOM 10 mins
-3 Push Press
Increase weight each set

C. This will hurt
AMRAP 20 mins
-Row 250m
-15 KBS (70/53)
-10 Toes to Bar
-5 Front Squat (205/145)*
*Front squats from the FLOOR

D. Accessory
Superset
-3x10/leg unweighted single leg hip thrust  
-3x10 DB bicep curl (SWOLE, BROS)

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