WARMUP
3x
1 min cardio
10 Air Squats
5 Push-ups to down dog
5 DB C&J per side (light)
5 Scap Retractions
4 Kip Swings
1 Pull-up/Bar MU
STRENGTH
Back Squat
3 sets of 10
*Build in weight
WOD
20 min EMOM
Min 1: 2 Bar Muscle UPS + 4 HSPU (Rx+ Ring MUs)
Minute 2: 5 DB Hang Clean & Jerk (50/35) (Rx+ American KB Swings 70/53) (For the C&J: all 5 on one side, then the other side next minute)
*Keep alternating minute 1 and minute 2
OPTIONAL POST WOD
3×10
Renegade Row
Bottoms Up KB Press
IYT
CrossFit Reserve 