Warmup
20 X 10M LAPS
2min Shoulder Circles
4 Laps Bear Crawl
2x Partner Pec Stretch
Strength
Overhead Squat (kg)
5 reps x 5 rounds Overhead Squat
1 x 5 : 80%
1 x 5 : 80%
1 x 5 : 80%
1 x 5 : 80%
1 x 5 : 80%
WOD
EMOM 14min
Odd 10 Bent Over Row 80%1RM + 4 Lateral Jump Squat Over Bar
Even 6 Strict Chin Up + 6 Lateral Jump Squat Over Bar
Core
50 GHD Situps
