Strength

Back Squats
Build to 2 heavy sets of 5

WOD

10min AMRAP
10 Pull-ups
10 Russian KB Swings 55/35
10 Goblet Squats 55/35

L3: 10 Chest to Bar or 5 Bar Muscle-ups, KB 70/55

Comp HW

4 x 500m Row
Rest 1:1

3 Rounds (Not for time)
10 Dips (Ring or matador)
10 Hip Extensions
10 GHD Sit-ups

Comment

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