2:00 4-way Banded Glute Activation, 20 steps per direction,
5 squats after each direction 
On a 5:00 Clock
Row 500m
20 Front Squats with Empty Bar
Freestanding HS Practice in time remaining

Strength
EMOM 12 Minutes
1 Pause Front Squat
Pause for 2 seconds in the bottom of the squat.
Start around 60% and build each round.

Wod

3 Rounds
20 HSPU
30 Wallballs 20/14lbs

STIMULUS AND COACH’S NOTES
STRENGTH/SKILL
Stimulus: Heavy Rest: As Prescribed
Coach Focus: Athlete should start a weight that allows them to execute the full depth front squat, pause and stand without much difficulty. As they work through the EMOM the weight may increase to a heavy single, but the full depth and pause must remain consistent.

CONDITIONING
Feel: Muscle Overload Pacing: Sustain
Target Score: 7-12 Minutes Firebreather Score: Sub-7 Minutes
Scaling:
^–  HSPU: Should not exceed :90 to complete any of the 3 sets. HSPU can be reduce to
as few as 10 reps or otherwise scaled to 3-5 Wall Walks or 1:1 DB Push Presses
^–  Wallballs: Athlete should be able to do 30 consecutive reps, when fresh, with their
ball. Should never exceed 4 sets during this piece.
Coach Focus: The stimulus today is muscular overload so coaches can expect to see athletes breaking up movements in today’s workout, but those breaks should be strategic. Before starting the workout coaches should work with their athletes to get them using their hips on the HSPU to save their shoulders for the wallballs that follow. No athlete should exceed 12 minutes to complete their version of the workout.