S/S/S:

OHS w/3 Sec Pause @ Bottom

1-1-1-1-1

Increase Weight ea set

So, looking for 5 heavy singles, but goal is to not miss a single one.  Should be heavier than what you did in 5X3

WOD:

EMOM for 12:

50 yd sprint*

5 push ups

8 alternating walking lunge

* sprint from the 0 to the 25 yd marker, then sprint back

Scaling Options:

Sprint – 75M row

Push ups – off a bench

Lunge – air squat

X-tra:

Reverse hypers – 4 x 15

Hanging (from pull up bar) L sit practice – 3 Max Effort attempts