(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
Row 300m
BB Overhead Press x 10
BB Back Squat x 10
BB Straight legged deadlift x 10
BB Front Rack Stretch
BB Front Squat x 10
SOD 1
EMOM for 14 min
Odd min: 5^ Pendlay Rows
Even min: 1-2^ Weighted Strict Pull-ups (Mod: Chin over bar hold)
WOD
3 sets of Max Effort Repetitions
Max reps of Body Weight Bench Press (Men = BW / Women = 70-75% BW)
Rest 2 min
2 Pole 2x Body Weight Box Push
Rest 3 min
