Strength

Back Squats
4 x 6 Across
70% of 1RM Back Squat

Follow each set with:
7 T's Thumbs back
7 T's Thumbs Forward

WOD

20 - 15 - 10 - 5
Wallballs 20/14
KB Swing 70/55

Comp HW

10 Rounds
100m Row (sub 1:30(men)/1:46(women) pace)
1min Rest

*Record your best 100m time (15.1 seconds is the known male gym record, female record is yet to be set as far as I know). It only counts if you make it all 10 rounds without falling slower than a 1:30/1:46 pace.
*You can setup the rower with a new workout that gives you 100m intervals and automatically counts out 1min of rest. Ask a coach if you need help

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