Pre WOD:
Daily Challenge: 10 min Air Squat Hold
A, E90sec for 12 min (8 set)
1 Hang Power Clean+1 Push Jerk+1 Split Jerk
Build from 75% of 1 RM Power Clean
B, 3 set*2 Clean Pull 112% of 1 RM Clean
WOD:
EMOM 30 min, for max rep/Cal/meter:
1, Box Parallell Walk
2, DB Deadlift 2*22.5/15 kg
3, Optional Erg
4, Rope Climb 15 feet/457 cm
5, DB Power Cleans 2*22.5/15 kg
6, Optional Erg
7, Handstand Walk
8, DB Devil Press 1*22.5/15 kg
9, Optional Erg
10, Rest
Post WOD:
Leg Accessories:
3 Rounds for quality:
6 Reverse Nordic Curl (RIR 1-2)
12 Hip Thrust RIR 2
