Warm Up:

EMOTM for 10 Min

1-10 Strict Dips
1-10 Tempo Squats (5 count)


Movement Review


EMOTM for 20 Min:

1 Hang Power Clean
2 Lunges (1 each Leg)
1 Push Press
(Increasing weight, score is heaviest complex)

After Bash:

10 Min at lower load to work on mechanics

ONE Nation Competitors:

Back off and do 10 minutes at a “Hard” Load

Travel WOD:

Do this same complex with Dumbbells