Warm Up : – 3 rounds NFT ( 10 min cap )
Bear Complex (bar only)
6 pistol shift overs (hold 3 sec each)
Strength: – Back Squat (based on 1RM)
Every 90 secs for 8 sets
Sets 1-2: 6 reps @ 50%
Sets 3-4: 4 reps @ 65%
Sets 5-6: 2 reps @ 80%
Sets 7-8: 6 reps @ 70%
WOD: – 4 rounds for time:
18 shoulder press @ 75/35
12 reverse burpee box jumps @ 30/24
6 alt leg pistols
