Pre WOD:
Front Rack Reverse Lunges
E2MOM 12 min: (3 sets)
1, 7 Right Leg Elevated Front Rack Reverse Lunges (RIR 3)
2, 7 Left Leg Elevated Front Rack Reverse Lunges (RIR 3)
Stand on a 20 kg Bumper Plate
* Increase weight from 2 weeks ago
WOD:
A, EMOM 9 min: (3 sets)
1, 5 (Weighted) Pull Ups RIR 2
2, 5 Strict HSPU
3, Rest
B, AMRAP 15:
5 Pull Ups
20 American KB Swings 24/16 kg (55/35 lbs)
10 Push Ups
20 KB Goblet Squats 24/16 kg (55/35 lbs)
Post WOD:
Upper Pull Acc Week 4/4
3 Rounds for quality:
25 Banded Lat Pulldown https://youtu.be/SifD_2Q6DUY
12/12 Single Arm Bicep Curl on GHD https://youtu.be/GxH3s_qVOSs
Increase either rep or weight from last week
