Strength
3 x 5 Back squat (60)
3 x 4 Back squat (70)
3 x 3 Back squat (80)
Rest 5 minutes, then
Practice and skill
10-15 minutes
bar muscle ups
WOD
6 rounds for time (Cap – 15 minutes )
12/10 assault bike calories
9 box jump
6 bar muscle ups
2 clean and jerk
increase weight every round
40/50/60/70/80/90 %
Rest 5 minutes, then
Core
30-20-10
double under
butterfly sit ups
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