5.8.15

WARM-UP

500m Row

2 Rounds

1 Wall Walk

5 Med Ball Thrusters

5 Kip Swings

10 Singles/10 Double Unders

10 Jump Squats

STRENGTH/SKILL

Back Squat 1×5 @ 65%, 1×5 @ 75%, 1×5(+) @ 85%

RDL 3×10 @ 50%, 60%, 70%

METCON

800m Run

25 OHS @ 135/95

50 Ab Mat Sit-Ups

100 Double-Unders

25 SDHP @ 135/95

50 Box Overs @ 24″/20″

EXTRA WORK

Alternating EMOM for 12 min:
1-3 Muscle-ups
2 Front Squats @ 70-80%

CORE

4 x 30 Second ME V Sit ups

MOBILITY

2 Rounds

1 Min VMO Smash

1 Min Banded Shoulder Stretch

1 Min Banded Ankle Stretch