Strength

Back Squats
5 x 3 (across) starting at 70% of 1RM
5-10lb increase each week

WOD

12min EMOM
Min 1: 10/7 cal Bike
Min 2: 35 Double Unders
Min 3: 7 Ring Dips

Capacity Work
10/7 cal Bike
50 Single Unders
7 Push-Ups

Comp HW

3-5 Sets
12 Strict Pull-ups
12 Strict HSPU
12 Strict Toes to Bar
60ft Handstand Walk
-Rest and break up as needed-

Comment

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