3 x 500 m
Work on deficit HSPU or rings
20 weighted pistols
Main:
1 RM OH Squat
Assistance:
EMOM x 12 x 2 x 65% low bar box squat
Super set with 2 db box jumps 50/30#
WOD:
50 thruster 45/35
1000 meter Row
25 Burpees
Core:
3 x 20 hypers 200/150
5 min total hand stand hold
10min hips, hams and lower back stretching
Rest a few hours and then hit the Double day wod:
5 rounds
5 body weight deadlifts
10 pull-ups
15 push-ups
30 double unders
AOD
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