Warm Up
EMOM 6 Mins
3 EB OHS
3 Situp to Straddle
3 Kipping Pull Up

MOB
Athlete's Choice

A. Five sets of:
Full and quarter front squats x 2 reps
Rest 1.5-2 mins b/t sets

Build over the course of the five sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Jerk x 1 rep

*Sets 1-3 = @ 80% of 1-RM Power Clean
*Sets 4-6 = @ 85% of 1-RM Power Clean

C.
Every 12 minutes, for 36 minutes (3 sets) for times:
Short Lap
30 Thrusters (75/55 lbs)
20 HSPU
10 Bar Muscle-Ups
20 Calorie Row

D. Optional Accessory
3x15 GHD Sit Up
3x10 DB Bicep Curl

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