PERFORMANCE:

STRENGTH: (25:00)
Back Squat (6x3)
-2x3 @70%
-2x3 @75%
-2x3 @80%

-*13 minutes to warm-up to 70%
-*2 minutes per set (12:00)

WOD: (12:00)
5AMRAP:
-10 AMKB (@53+/35+)
-6 DB Box Step-ups (@35+/25+; @24/20)

then 2 minute rest...

5AMRAP:
-10 Wall Balls (@20/14)
-30 DUs

 

FITNESS:

 

STRENGTH: (25:00)

Back Squat (6x3)

-2x3 @70%

-2x3 @75%

-2x3 @80%

 

-*13 minutes to warm-up to 70%
-*2 minutes per set (12:00)


WOD: (12:00)
5AMRAP:
-10 AMKB (@53-/35-)
-6 DB Box Step-ups (@35-/25-; @24-/20-)

then 2 minute rest...

5AMRAP:
-10 Wall Balls (@20-/14-)
-30 SUs (or 15 Double-taps + 15 DUs attempts)