Skill:
3x10 Glute Bridge w/ 3 sec hold at the top
Dip Progression
Strength:
Tier 1: 5x3 - Linear Progression Back Squat
Tier 2: Back Squat - working weight @ 90% of 1RM from 01/04
+5-10# to working weight
1x5@65%ww
1x5@75%ww
1x5+Amrap@85%ww
REST
1xAmrap@65%
WOD:
10 min Amrap:
5 Ring Dips or scaled variation
250m Row