STRENGTH/SKILL

A. One set every 2 min for 12-14 min; build

Build to a tough set of 2-3 reps Back Squat

F: 5-6 reps; 31x1 tempo, build moderate

P: 2-3 reps; no tempo; build

S: 2-3 reps; no tempo; build

WOD

B. 4 sets: 30 sec on/off:

1. Overhead Squat

F: DB Front Squat

P: 95/65#

S: 135/95#

2. Strict Pull x30 sec for reps

any grip

F: Ring Row or pull up eccentric [jump up/lower down]

P; as rx

S: Strict CtB Pull Ups

3. Row/Airbike x 30 sec for cal - all groups

*Score is total reps