STRENGTH:
E2MOM x 5 (10 min)
5 Overhead Squats + 1-3 of a Muscle Up Variation
*Build to a heavy set. Scale to KB Goblet Squats, focusing on good form in the bottom of the squat.
WOD:
3 Rounds:
4 minute AMRAPS:
30 Shuttle Sprints
10 Push Jerks 96/65
Max Calories on the Bike
Rest 4 minutes between rounds
*Score is your total calories in all 3 rounds*
OPTIONAL ACCESSORY:
Single Leg RDLs (lighter weight)
3 sets of 5 (each leg)
Hip Extensions (GHD) or Supermans
3 sets of 10
MOBILITY:
Athlete’s Choice
CrossFit Reserve 