0:00 - 30:00
A)
Back squats
Work up to a 3 rep max or heavy set, with out dropping the bar
And then do 4 x 3 pause squats @ 70%
With
3 x 8 strict press
35:00 - 55:00
B)
5 rds
Min 1 - Wall ball x 15
Min 2 - Strict pull ups x 10/7
Min 3 - Ski erg x 12/9
Min 4 - rest
Options accessories
1)
4/2 x strict muscle ups
With
12 x pause pistols
2)
5 x 10 reverse grip barbell rows
With
5 x max ghr