WARM UP
Pass through
10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings
Foam Roll
SKILL
HSPU
BUY IN
Strict Press
3 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM
WOD
6 RFT
10 HSPU
15 Burpee with tuck jump at the top
20 Back extension
CASH OUT
2 - 3 rope climbs/attempts
MOBILITY
Shoulders and Quads
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings
Foam Roll
SKILL
HSPU
BUY IN
Strict Press
3 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM
WOD
6 RFT
10 HSPU
15 Burpee with tuck jump at the top
20 Back extension
CASH OUT
2 - 3 rope climbs/attempts
MOBILITY
Shoulders and Quads
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