Strength: 

Tempo Backsquats

5x3 building, start at 50% 1RM

5 seconds down, 3 second hold, explode up

WOD

10 min AMRAP  

50 double unders  

12 KB snatches 55/35

switch hands every 6 reps

 

Comp HW

Strict press

5x3+2 push press, building  

Strict pull ups

5x3 weighted+ 2 body weight

Last set is ME body weight

 

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