10 Scorpion Stretches
5 Push Ups
10 Air Squats
then
3-4 Warm Up Sets on Back Squat - starting with empty bar
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Strength/Lift: EMOM x 10 Sets
3 Front SQ + 6 Back SQ - Work up!
*You're probably not gonna use as much weight as you think you might. Since it's an EMOM, remember that means it's technically speed work.
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WOD: 5 Rounds - 90 Second AMRAP w/ 90 Second Rest
*Complex is UNBROKEN
9 Dead Lifts - 65/45 L1, 95/65 L2, 135/95 L3
9 Hang Power Cleans - same
9 Front Squats - same
Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 (remainder of time)
*Score = Total Wallballs
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Accessory: Single Leg RDL - 3 x 6 Reps (Each Leg)