Warm-up:
10. Cal machine
20 90/90 Switches
10. Cat cows
20. Alternating dead bugs
10. PVC Passthrus
10. Dislocates
10. ohs
5/side Perfect Stretch
10. IYTS
Banded 7s
Strength: E2MOM x 6
1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat
1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat
*Rest as needed between sets.
**Pause Front Squat is 3 Seconds in the bottom.
Metcon:
EMOM x 15
Min 1: 15 Wallballs (20/14)
Min 2: 15/12 Cal Row or 12/10 Cal bike or 50 sec of work
Min 3: 40 Sec Max effort Regular Burpees
Score is total number of burpees
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