A. GENERAL (6:00)
Partner Warm up
2 rounds each (Cap at 6 minutes)
While one partner is on the machine, the other partner performs
6 Inchworm into jumping squat
6 Forward Lunges

B. MOBILITY / ACTIVATION (2:00)
3 x 20-30 seconds in the bottom of the squat, assisted with vertical post from rig

C1. SPECIFIC (8:00)
Ramp up Front Squat
5 @ Empty bar, pause in bottom for 2 seconds
4 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%

C2. SPECIFIC (4:00)
Grab Workout weight on Wall Balls
5 Wall Balls
5 Hollow ups
5 Wall Balls
5 V-ups or Modification"

EMOM 18
- Cal Machine*
- 20 Wall balls 20/14 lbs
- 16 V-ups

Cal Machine:
Row, Ski, Bike Erg: 16/15 (Rx+ 18/15)
Echo: 12/8 (RX+ 15/12)
Assault: 15/12 (RX+ 18/14)

Score: Checkmark
TC: 18 min
KG: 9/6 (Beg 5/4, Int 7/5)

Scaling Options
Beginner
- 45 sec Cal Machine*
- 14 Wall balls 10/8 lbs
- 12 Abmat Sit-ups

Intermediate
- 15/12 Cal Machine
- 20 Wall balls 16/12 lbs
- 16 Knee Tucks

GHD Hip Extension
5 x 10

GOAL: Posterior chain Accessory