Warm-up:
EMOM 9, alternating:
a) 10 Thrusters, empty bar
b) 5 Double Pause Back Squats
c) 3 Strict Pullups + 6 Tap Swings on Pullup Bar
Strength:
Back Squat 1RM
WOD:
AMRAP 7:
10 Thrusters, 95#/65#
10 Chest-to-Bar Pullups
Warm-up:
EMOM 9, alternating:
a) 10 Thrusters, empty bar
b) 5 Double Pause Back Squats
c) 3 Strict Pullups + 6 Tap Swings on Pullup Bar
Strength:
Back Squat 1RM
WOD:
AMRAP 7:
10 Thrusters, 95#/65#
10 Chest-to-Bar Pullups