Warm Up- 3RDS- 15 Wall-Facing Squats + 10m Over-Unders
Mobility- Olympic Wall Squat Hold (3 Minutes)
Strength: Overhead Squats (De-Load week) 3×5 (40/50/60%)
WOD – ‘Amanda’
9-7-5
Muscle Ups
Squat Snatches (60/45kg)
SX: 3x Ring Dips and Pullups = 1 Muscle Up
Cooldown: Banded Shoulders + Trigger Ball Work
