Skill:
5x10 R/L - Lateral Box Step-ups
Strength:
Pause Back Squat
**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.
6x3@70%ww
WOD:
For Time - 15 min CAP
400m Run
--
6 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
--
400m Run
Accessory Work:
EMOM x12
1st: 15 Wall-balls @ 20/14
2nd: 10 OHS @ 50-60%
3rd: Rest