Pre WOD:

A, 4 set*6 Rep Back Squat
79%/RIR 2

Adjust weight to where you could have done 2 more reps with no more than 1 deep breath between reps


EMOM X for 32 min:
1, X Cal Row
2, 7.5m DB Farmers Walking Lunges+X DB Power Clean 2*22.5/15 kg
3, 6 Burpee to Target+X Rep Toes to Bar
4, Rest

X= Your lowest number of reps on any round

Post WOD:

Core Capacity:
3 Rounds for quality:
30 KB Russian Twist 16/12 kg
30 sec Hollow Hold
15 V Ups