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WARM UP: 

500 M. Row

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Back Squats

10 Push Ups

Then:

Hip Mobility

SKILL:

EMOM 6

ODD: 30 Hollow Rocks

EVEN: ADV: 2 Strict Muscle Ups

INT: 5 Strict C2B Pull Ups

SCALED: 3 Pull Up Negatives

LIFT:

Back Squat

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 90% or more. (Your choice)

WOD:

“WELCOME TO THE PARTY”

AMRAP 12

1-2-3-4-5-6-7-8-9-10

Back Squat (135/95)

Bar Facing Burpees 

Then:

*With time remaining max effort strict hspu.

**score = time + number of hspu

***ADV= OHS

POST WOD:

Mobilze & Stretch

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