Warm up: 100 single unders, shoulder prep, 10 air squats, 10 shoulder taps (each side)
Strength: 5:00 EMOM 3 back squats at 75% 1RM
5:00 EMOM 5 barbell rows (pick a moderately heavy weight)
WOD: 20:00 AMRAP of
10 shoulder to overhead (115/80)
10 KBS (53/35)
10 box jump overs (24"/20")
Strength: 5:00 EMOM 3 back squats at 75% 1RM
5:00 EMOM 5 barbell rows (pick a moderately heavy weight)
WOD: 20:00 AMRAP of
10 shoulder to overhead (115/80)
10 KBS (53/35)
10 box jump overs (24"/20")
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