Thursday, June 19th

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

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