8-12 EMOM, 2-3 sets
Minute 1: Cardio Choice
Minute 2: 10 Russian KBS + 10 Goblet Squats
Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in
Minute 4: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch
Round 2: :20/:20 World’s Greatest Stretch
Round 3: :60 Thoracic Squat Rotations
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Specific Barbell Prep (4-6 min)
Focus on bracing and breathing mechanics in the squat with the goal of 20×1 Tempo
In a workout tempo of “20X1”, the “2” indicates a 2-second eccentric (lowering) phase, “0” signifies no pause at the bottom, “X” means an explosive concentric (lifting) phase as quickly as possible, and “1” means a 1-second pause at the top
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Perform
10 Empty Barbell Reps
5 Reps @ 50-55%
3 reps at 65%

Then Get starting Loads on the Barbell

Strength
Back Squat
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%
Rest as needed between 5-3-1 to complete within the 4:00 time frame

This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.

WOD 8:00 AMRAP
20 American Kettlebell Swing
10 Box Jumps
50ft (15m) Single Arm Overhead Walking Lunge
Load: 53/35lb, 24/16kg
Box Height: 24/20

Level 2:
8:00 AMRAP
20 American Kettlebell Swing
10 Box Jumps
50ft (15m) Single Arm Overhead Walking Lunge
Load: 44/26lb, 20/12kg
Box Height 24/20in

Level 1:
8:00 AMRAP
20 Russian Kettlebell Swing
10 Box Step-Ups
50ft (15m) Single Arm Overhead Carry
Load: 35/18kg, 16/8kg
Box Height 24/20in

Masters 55+:
8:00 AMRAP
20 Russian Kettlebell Swing
10 Box Step-Ups or Box Jumps
50ft (15m) Single Arm Overhead Walking Lunge
Load: 44/26lb, 20/12kg
Box Height 24/20in