Warm Up 174 (No Measure)
EMOM 9 mins:
Min 1: 100m run
Min 2: 10 PVC front squats
Min 3: 10 pushups
+
10 PVC rotations
Lacrosse ball rolling (lats, traps, shoulders)
Squat Clean (E2MOM for 10 mins)
Low hang squat clean 3 reps @ 75%.
Focus on keeping the hips low and maintaining the same back angle as you move through the lift.
Metcon (4 Rounds for time)
E4MOM for 4 rounds:
18 pistol squats
6 strict HSPU
3 bar muscle ups
Record time for each round.
Scale 1:
10 pistol squats
10 kipping HSPU
1 BMU/10 C2B
Scale 2:
10 Pistol squat progressions/leg
10 L-Sit DB Press (modify as needed but challenge yourself)
10 Ring Rows (hard)/jumping C2B