Warm Up
Dynamic warm up then EMOM 5 mins
-3 EB OHS
-3 Inchworm
-3 Kipping TTB

MOB
Athlete's Choice

A. SQUATS
Build to today’s 3-RM Pause Back Squat @ 32X1

B. BAHAHAHAHAHA
Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 5 Hang Squat Snatches (115/85 lbs) + 20 Double Unders
Minute 2 – 5 Shoulder to Overhead (115/85 lbs) + 10 Pull-Ups
Minute 3 – 10 Bar-Facing Burpees

Rest 3 mins; add weight

Three rounds for time of:
5 Hang Squat Snatches (135/95 lbs)
30 Double Unders
5 Shoulder to Overhead (135/95 lbs)
10 Bar Facing Burpees

C.
L-Sit x 20 seconds
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

Comment