ATHLETE

A. Back squat 5×5 @72% – No belt, sleeves, or oly’s – Keep rest short.

B. EMOM until you cannot complete round in minute
4 Wallballs & 5 toes to bar
6 Wallballs & 5 toes to bar
8 Wallballs & 5 toes to bar
10 Wallballs & 5 toes to bar
12 Wallballs & 5 toes to bar
And so on…

C. Cashout: 1k row or 150 double unders for time

COMPETITOR

A. Back squat 5×5 @72% – No belt, sleeves, or oly’s – Keep rest short.

B. Strict Press 5×3 @80% +5lbs – Focus on bar speed

C. Row 3k
150 Double-unders
Row 2k
100 Double-unders
Row 1k
50 Double-unders

D. EMOM until you cannot complete round in minute
3 Wallballs & 7 toes to bar
6 Wallballs & 7 toes to bar
9 Wallballs & 7 toes to bar
12 Wallballs & 7 toes to bar
And so on…