Warm up:
5min amrap(3rnds):
(1) :30 sec Max cals, (2):30 sec doubles (3) goblet squat x 5(5sec hold at bottom)
Glute activation: 3rnds10 reps: pulse squats partner, lunge twist partner, bridges
Strength: Front Squat
E2MOM X 16mins:
Level 1: 3 reps(10 sec pause at top, 5sec pause at bottom).
Level 2: 5reps
WOD
4rnds:
15pull ups
15 box jumps
15 push ups(5strict hspu)
Extra credits
3rnds
10 rolls to pancake
5 muscle up transitions
15 ghd sit ups
