Strength:
Back squat
Every 2:30 mins
Set 1 – 8 @ 65%
Set 2 – 5 @ 75%
Set 3 – 4 @ 85%
Set 4 – 4 @ 90%
WOD:
12 min EMOM
Min 1: 12 dbl KB front rack squats 53/35
Min 2: 10/7 HSPU
Min 3: 50 DU
Midline:
L-sit on paralettes
Accumulate 90secs
Strength:
Deadlift
97.5 for 1 rep
Then
Speedsets
Every 2:00
2×3 reps @70%
* remember to add 20-30lbs to current 1 rep for %’s
WOD:
30/25 Cal Row
30 Russian swings 70/53
30 Burpee Box Overs (24″/20″)
30 Russian swings 70/73
30 box jump overs
30/25 Cal row
* 14 min CAP
Midline:
75 banded GM
WOD:
“Murph”
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
