Skill:
4x 1 min Work / Rest - Alt. Bird Dog w/ 2-3 breath hold (pause) at the top
Strength:
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.
4x4@80%ww
1x4+AMRAP@80%ww
WOD:
For Time:
25 Burpees to 6” Target then:
5 Rounds
9 Knees to Elbow
15 Wall Balls @20/14
Accessory Work:
3RFT:
15 DB Front Squats @ 50/35s
100m DB Farmer’s Carry
Rest 2:00 between rds
NOTES: Record total time w/rest