Pulse Reactor

60-minute session with structured blocks: Mobility, Warm-up, Main WOD, Renfo, Stretching.

MOBILITY (8:00)
- Hip capsule, T-spine, grip prep

WARM-UP (12:00)
- 3 rounds: 6 deadlift + 6 hang power clean (light), 8 hanging knee raises, 8 cals easy bike

MAIN WOD (30:00)
EMOM 24 + 6 min finisher
EMOM 24 (8 rounds each station):
- Min 1: 6 power cleans @70/50kg
- Min 2: 10 toes-to-bar
- Min 3: 12/10 cals bike
Then 6:00 AMRAP burpee box jump over
Scale: @50/35kg, knee raises, 10/8 cals
RX+: @80/57kg, bar-facing burpees finisher

RENFO (5:00)
- 5 x 5 strict pull-up or ring row tempo

STRETCHING (5:00)
- Forearms + hip flexor + breathing