Pre WOD:
Push/Pull:
E2MOM for 16 min (4 rounds)
1, 2 Push Press 75%+
2, 2 Strict Weighted Pull Up
Start at around 2 reps in reserve and increase weight for each set for a heavy 2 rep on each movement.
WOD:
A. Front Squat
3 set*2 Front Squat 88% (RIR 2)
B. Fitness Level Benchmark:
“Rankel”
AMRAP 20 min:
6 Deadlift, 100/70kg
7 Burpee Pull-Up
10 American Kettlebell Swings 32/24kg
200m Run
Post WOD:
Sling Stability:
2-3 Rounds for quality
15/15* Sec Sling Side Plank
15/15 sec Sling Copenhagen Plank
15/15 sec Sling Reverse Plank
15/15 sec Sling Plank
* Increase 1 sec if you did this last week