Pre WOD:
A, EMOM 5 min:
3 Hang Muscle Clean
B, E2MOM for 12 min (6 set)
5 Hang Power clean 70%+ Build up to a heavy 5 rep
WOD:
A, Back Squat 3*4+
Weight: 83% of 1 RM Back Squat
B, Amrap 3 on/1 off*4
12 Alternating Back Rack Reverse Lunges 40/30
50 Double Unders
3 sets: 5 Push Ups+1 Wall Walk
Continue each interval where you left of the last one
Post WOD:
3 Rounds for quality:
30 GHD Sit Ups
24 sec L Sit (or Tuck L Sit)
* Only one set per round of GHD Sit Ups and L Sit
Scale down as needed
