10.7.24 WOD

:20 each stretch
Seated fold
Pancake each side
–
10 alt Knee hugs
10/10 lying leg raise swings

Then..
X2
10/8 cal bike
12/12 Bulgarian split squats
12 Air squats w/plate
:20 wall sit

Max out week 1 of 2

In a 14:00 window

10 reps Empty bar
8 reps 95/65
Then…

Every :90 x 8
1×8 @ 50%
1×5 @ 70%
1×4 @ 75%
1×2 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 94%
1×1 @ 98+%
1×1 @ 100+%

If you don’t want to push your top end numbers complete 6 sets around 75%.

Then…

For time:

Buy in:
20/15 Cal bike

4 rounds:
5 Hang DBs Cleans 50/35 (two dbs)
10 Farmers Lunges
5 Wall walks

Cash out:
20/15 Cal bike

Goal sub 16 Min