Primer: 2-3 rds| 60s Bike | 30s air squats | 30s glute bridges
Strength: One 1 and 1 quarter Pause Back Squat EMOM x 10
Start at 50% Climb in weight every other round to about 60-65% of 1rm BS
WOD: Pinball – 5 rounds
min 1: Wallball @ 20/14
min 2: Double DB Power Snatch @ 50/35
min 3: Cal Bike
min 4: rest
scaled: Wallball @ 14/10 | DB @ 35/20 | Cal Bike
Bonus: 3 rounds: 15 barbell Hip Thrusts| 100 ft Single Arm DB OH Lunges |
bike 20 min recovery bike