Skill:
4x10 - Plank to Push-up w/ short Pause
Strength:
Back Squat
**Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x4@80%ww
1x4+AMRAP@80%ww
WOD:
3RFT:
10 Pull-ups / Seated Pull-ups / Ring Row
20 Push-ups
30 Air Squats
400m Run
**20/14# weight vest optional**
SCALED:
4RFT:
5 Pull-ups / Seated Pull-ups / Ring Row
10 Push-ups
15 Air Squats
200m Run / .5/.4 Km Assault Bike
Accessory Work:
EMOM x7
5x TnG Power Cleans @ 50-70%