
Skill:
Strength:
Back Squat
1x3@75%ww
1x3@85%ww
1x1-3@95%ww
REST
1xAMRAP@75%ww
WOD:
3RFT:
30 Wall Ball (20/14)
18 Pull-ups / Seated Pull-ups / Ring Rows
9 Handstand Push-ups / Box HSPU / HSPU variation
@HOME version (in the event of inclement weather):
3RFT:
30 Goblet Squats (35/26)
18 Pull-ups / Inverted Rows
9 Handstand Push-ups / Box or Grounded HSPU / Deficit Push-ups @3.5”/3”
Accessory Work:
For Time:
Part A:
3 Rounds:
250/200m Row
8 Double DB Squats (2x50’s, 2x35’s)
REST 1 min then:
Part B:
3 Rounds:
.5/.4 Km Bike
4 Double DB Thrusters