Strength:
Dead stop Front squat
EMOM 10 min- 1 rep
min 1 @ 65%
min 2 @ 75%
min 3-4 @ 80%
min 5-7 @ 85%
min 8-10 @ 90%

WOD:
12 min AMRAP
50 double unders
40 wallball
30 toes to bar
20 power cleans 135/95

Comp HW:
Benchpress 8x2 build to a 2RM

Build to a 2RM weighted ring dip

30-20-10
Cals assault bike
GHD sit ups

Comment

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