“Joey doesn’t share food!!!”

 In WODs

Lift: 10 min emom
Even: back squat 4r@80%
Odd: hspu ME any scale (frog/kip review)

Wod: 20 min amrap or till completion
5 rounds each:
1.10 cals row + 3 muscle ups or 5 pull-ups
2.10 cals row + 5 burpee box jump overs
3.10 cals row + 5 single arm snatch (ea) 50/35

-GAMES OPTION ASSULT BIKE-

Conjugate: practice week
3rm Box squat
Drop to 3sx5r squat @80% of days max
Banded Dl 3sx10r
Single leg step up 4sx10r el
Core:
Pause good mornings 3sx3r@15sec hold

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