WOD

E2M Back Squat 5-5-5-5-5 *Start 1st set around 60-65% of 1RM *Try to increase weight each set   :15 AMRAP 200m Run 18 Ab mat sit ups 16 DB Step ups 40/25   Accessory work: 50 Banded glute bridges   50m Mini band side steps (switch directions every 10 steps)   50 Banded glute bridges...

Crossover symmetry (Activation)   E2M Push Press 5-5-5-5-5 *Start 1st set around 60-65% of 1RM *Try to increase weight each set   :5 AMRAP 1,2,3,4,5… Hang Power C&J (S2OH) 95/65 Box Jump 24/20   Finisher: Crossover symmetry (Recovery)...

E2M Front Squat 2-2-2-2-2 *Start 1st set around 65-70% of 1RM *Try to increase weight each set.   For time: 25 OHS 25 Thrusters 25 Back Squats RX = 95/65 *No rack   Accessory work: 50 Banded glute bridges   50m Mini band side steps (switch directions every 10 steps)   50 Banded glute bridges...

:12 AMRAP 30 Double unders 5 Burpees 10 Overhead DB Walking Lunge (R) 10 Overhead DB Walking Lunge (L) 5 Burpees RX = 40/25   Accessory work: 100m Mini band side steps (switch directions every 10 steps)   Superset: 3 x 10 Tricep push downs + 10 DB Curls + Max Ring dips (or hold)...