Warm Up
3 sets
200m cardio
6-10 push ups
10 each side curtsy squats
10 barbell good mornings
5 each side KB RDLs




strength
hip thrusts
3 x 8 reps @60,65,70% your DL max
cyclist squats
3 x 10 reps @ a moderate goblet weight

WOD
"Forget About Me"
EMOM 24
min 1- seated hand over hand sled pull x 45 seconds
min 2- weighted box step ups x 12
min 3- pull ups x 6
min 4- macho man complex x 45 seconds 115/75 95/65 75/55
*macho man = 3 power cleans + 3 front squats + 3 jerks
pick up on the complex where you left off each round. Record the total reps for your score.