Warmup:
– 400m, then…
– 20 A/Squats
– 15 Dislocates
– 10 Samsong Lunges
Strength: E2mom for 10´
– 3x Back squats
*Pause squats @3,3,X,1 (@55-65% of 1RM – focus on perfect mechanics and hold positions over adding more weight)
Strength: E2mom for 12´
– Weighted Stepups
*8/side Single leg box step up
WOD:1000m Run then 4 Rounds of…
– 12x Pullups Strict
– 9x Ring dips Strict
– 6x Handstand Pushups Strict, then
– 1000m Run