A)
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
5 x 5 strict press
38:00 -
-partner wod
B)
50 x double unders
30 x thrusters (95,65)
50 x double unders
20 x thrusters (115,75)
50 x double unders
10 x thrusters (135,95)
Optional accessories
1)
5 x 1 leg less rope climbs
With
5 x max ghr
2)
5 x 10 pause bent laterals
With
5 x 10 ring roll outs