Strength

Behind The Neck Push Jerk + 2 Overhead Squats
4x1+2 Across starting at 75% of 1RM C&J
5-10lb increase each week

 

WOD

16min EMOM
min 1: 10 Wallballs 20/14
min 2: 10 Pull-ups

If you can't keep the EMOM pace then keep the movement rotation and try to get as many reps in as you can within the minute allowed.

If you complete every round as prescribed, then your score is the combined time of your longest round of wall balls and longest round of pull-ups. Each round should be treated as a sprint.

 

Comp HW

3 RNFT
10 Back Raises
10 GHD Situps

2 x 1min AMRAP
Muscle Ups

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