Monday. Don’t forget to sign up for the opens!

Lift:

Emom for 5 minutes.

3 Front squats 

Emom 5 minutes

3 Thrusters

Emom 5 minutes 

3 Push jerk 

 

Wod

21, 15, 9 

Chest to bar Pull ups

Shoulder to overhead 135/95

 

post wod

20 back squats- if you got all your sets in unbroken last week - add more weight, 

3x500 m row

3x400 m run