Sat
0:00 - 10:00
A)
10 min emom
3 x front squats
17:00 - 37:00
B)
Partner wod (work/rest
5 rds
7 x front squats (165,105)
7 x strict pull ups
(10 min cap)
45:00 - 55:00
C)
Partner wod (work/rest)
5 rds
10 x push jerks (145,95)
10 x k/swings
40 x double double unders
(10 min cap)
Accessories
1)
5 x 10 barbell rows
With
5 x max ghr
2)
5-8 x 10-15 dumbell tricep extensions
And
5-8 x 10-15 dumbell alternate curls