MONDAY:
Skill:
4x10 - Hip-ups
Strength:
Back Squat
+5-10# to working weight / training max
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x5@65%ww
1x5@75%ww
1x5++AMRAP@85%ww
REST
1x5@65%ww
WOD:
5 Rounds - 2 min AMRAP:
15 Wall Balls @20/14 / 1-2 UB Rds
Max Effort Burpee Box Jump Overs @24/20
**REST 1 min between efforts**