6
Jun
A. Mobility & Warm-up
B. Tempo Squats
20×1 (2sec decent, explode up)
1×4
1×3
1×2
1×3
1×4
Tough sets – should be at 90% for each set. Rest 3 minutes between sets.
C. WOD
120 Russian Twists
12 Front Squats (135/95)
12 Muscle-ups or 24 pull-ups
100 Russian Twists
10 Thrusters
10 Muscle-ups or 20 pull-ups
80 Russian Twists
8 Clusters
8 Muscle-ups or 16 pull-ups
For time. 12 min cap