Pre WOD:

Box Back Squat:
4 set*6 Rep

78% of 1 RM Back Squat
– Adjust to 1 RIR

WOD:

𝟮 𝗥𝗼𝘂𝗻𝗱𝘀: (𝗔-𝗕-𝗔-𝗕)
𝗔, 𝟱 𝗺𝗶𝗻 𝗔𝗺𝗿𝗮𝗽:
2 Bar Muscle Up/5 CTB Pull Ups
5/5 SA DB Push Jerk
10 Single DB Box Step Overs 24/20
inch

– Rest 3 min

𝗕, 𝟱 𝗺𝗶𝗻 𝗔𝗺𝗿𝗮𝗽:
6/6 Single Arm DB Thrusters
12/9 Cal Row
– Rest 3 min

DB Weight: 22.5/15 kg (50/35 lbs)

Post WOD:

Core B
E30sec for 8 min (2 rounds)
1, 10-20 sec Single Leg Sling Plank
2, 10-20 sec Single Leg Copenhagen Plank
3, 10-20 sec Single Leg Reverse Plank
4, 10-20 sec Single Leg Side Plank

– Switch Sides after a full round

Try to increase seconds every other week but make sure to focus more on quality movement than time