Warm Up: – Dynamic warm up – 4 min
Front squat WU – 5 min
Strength: – In 25 min complete:
Front Squat
10-8-6-4-2-1
Between sets –
10-15 deficit pushups
M: 45+10
F: 35
WOD: – 3 rounds for time:
20 burpees
10 back squat @ 135/95
5 ring muscle ups
Warm Up: – Dynamic warm up – 4 min
Front squat WU – 5 min
Strength: – In 25 min complete:
Front Squat
10-8-6-4-2-1
Between sets –
10-15 deficit pushups
M: 45+10
F: 35
WOD: – 3 rounds for time:
20 burpees
10 back squat @ 135/95
5 ring muscle ups
