Strength 

Back squat  

5x3 across@ last 5x5 weight

follow each set with  

3 box jumps, landing as tall as possible on the box  

 

WOD 

15 min AMRAP  

4 chest to bar pull ups

8 burpees

12 medball cleans 20/14

 

CompHW 

Every 90s for 12 min

30' unbroken handstand walk

 

 Challenge WOD 3

3RM thruster from the floor

No jerks

One step made be made to regain balance. Anymore than that constitutes a no rep.

 

  

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