Friday July 3rd

Pre WOD:

Box Back Squat:

4 sets*6 Box Back Squat 75% of 1 RM Back Squat

Box at parallel, 1 sec pause, Max speed on the way up

WOD:

A, EMOM 12 min (3 Rounds):
1, 10 TNG Deadlift 65%
2, 5-10 Ring Dips/Box Dips/Ring Push Ups
3, 5-10 Strict Pull Ups
4, Rest

B, EMOM 15 min (5 Rounds):
1, Max Burpee Pull Ups
2, Max Power Cleans 60/40 kg (135/90 lbs)
3, Rest

Post WOD:

Shoulder Health week 1/5:
2 Rounds for quality:
1 min Hang
12 Cuban Rotations
30/30 sec Lat Stretch

Cuban Rotations: https://youtu.be/WH-Q_ZEzPfQ