Wednesday 05/13/26

Warm-Up 3 rounds

30 sec bar hang

10 Air squats

8 Empty-bar front squats

6 Empty-bar presses

Thruster (15 min)

6 × 3 (build each set)

Moderate-heavy, clean reps

Accessory – Superset (4 rounds)

10 DB front rack lunges

12 Chest-supported DB rows

WOD – 6-min AMRAP × 2 min rest

6 Thrusters (light)

8 Hand-release push-ups

12 Air squats