STRENGTH/SKILL

4 Sets:

Back Squat x8-10 reps; build

rest 2-3 min

get at a weight they can do at 65-75% of max

F: 8-10 reps; 30x1 tempo; hold tempo & focus on form

P/S: as rx - adjust load based on need

WOD

"Running Through the Wall"

12 min AMRAP:

200m Run/Row 250m/Airbike 15/12 Cal

10 Single Arm DB/KB Thruster Unbroken each arm

10 Pull Up

F: Run/Row/Bike + 10x Front Squat + 10x Push Press each arm + 10 Jumping Pull Up

P: as rx; keep loads lighter

S: Heavy SA DB/KB Thruster + 10x CtB Pull Ups