Skill:
4x10 (5R/5L) - Cossack Squat w/ short pause in each squat
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.
4x5@75%ww
WOD:
3 Rounds for Max Effort Reps:
1 min AMRAP:
Max Effort Calorie Row
REST 1 min
1 min AMRAP:
Max Effort A-KBS
REST 1 min
1 min AMRAP:
Max Effort Wall Balls
REST 1 min
Accessory Work:
4 Sets
3 Pause Bench Press @ 65%
Superset
12 (6R/L) Alternating KB Bent-over Row @ mod-challenging
Rest 1-2 min b/t sets