(Practice / Lactate Threshold)
Warm-up (15 min)
SOD
Sumo Deadlift – 5 x 5^ and DB Bench – 5 x 5^ (22 min)
WOD 1
EMOM for 5:00 min
3 Muscle-Ups or 6 Ring or Box Dips
3 Front Squats @ 60% of 1RM OR Yesterday’s highest 1 rep (bar taken from the floor)
With clock still running:
WOD 2 (Starts on the 7th minute on the clock.)
EMOM for 5:00 min
10 WB (20/14)
1-3 Squat Cleans @ 60% of 1RM (have at least 10 seconds of rest before next min)
