Warm Up
30 side side swing
10 broad jumps
20 butterfly sit ups
1 min at bottom of push up
10 ring dips
1 min bottom of Overhead Squat
5 passive to active. Hold for 5 sec
Strength
Back squat
30 side side swing
10 broad jumps
20 butterfly sit ups
1 min at bottom of push up
10 ring dips
1 min bottom of Overhead Squat
5 passive to active. Hold for 5 sec
Strength
Back squat
10-8-6-4-2
WOD
EMOM x 20
Minute 1 - 10 Pistols
Minute 2 - 10 Toes to bar
Minute 3 - 15 Push ups
Minute 4 - 1-2 Rope climbs
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