For Time
WARMUP
– 2 Rounds:
20 JumpinJacks
10 PVC OHS
10 Tuck-Ups
5 Dog Stretch Pushups
WOD PREP
– Overhead Squat Review
8 reps @empty bar (focus busto)
rest
6 reps @light (focus spalle)
rest
4 reps @light-medium (60-65%)
rest
2 reps @medium (65-70%)
rest
1 reps @medium-heavy (70-75%)
HEAVY DAY
– E2MOM × 7 sets:
1 Overhead Squat (from rack)
@all sets as heavy as possible
RX GOAL: 85+%1RM for all sets
BEGINNER: 5 reps each set
AFTER PARTY
– AMRAP 7′ For Quality:
10 Ring Rows
15″ Hang L-Sit
10 Parallette Dips
20″ (each side) Elbow Side Plank