Main – WOD
(No Measure)
EMOM x 12:
2 Front Squat @ 70% 1RM (From the rack)
Rx+ =
55% 1RM + 25% BR
*Partner up. Partner #1 goes at the top of every minute while partner #2 goes at the 30 second mark. Don’t use clamps to save time on weight change. Reps should be as fast as possible (<1 second per rep)
Metcon (AMRAP – Rounds)
EMOM x 10:
10 Deadlifts
1 KBS (9/2, 8/3, 7/4….1/10)
Rx =
50% Deadlift 1RM
Cash Out
Rx =
3 sets max rep kipping pull-ups
Scale =
3 x 10 open-closed shoulders with partner spotting on either side of sternum
