Thursday, April 30, 2026

PRE: 5 Sets, Every 1:30 complete: 3 Muscle-Ups/6 Strict Pull-ups, 5 Sumo Deadlift High Pulls

WOD: EMOM 32:00, 4 rounds:

-Min 1- 12/9 Cal Bike

-Min 2- AMRAP Alt DB Hang Clean and Jerk (50/35)

-Min 3 - 15/12 Cal Row

-Min 4 - AMRAP DB Hammer Curls (Light)

-Min 5 - 12/9 Cal Bike

-Min 6 - AMRAP DB Goblet Squats

-Min 7 - 15/12 Cal Row

-Min 8 - AMRAP: Plank

POST: 3 Sets: 10 Barbell Good Mornings, 15 V-ups