Strength
Back Squat
4×8 @ 75% of 1RM
Sets on Clock
0:00, 3:00, 6:00, 9:00
*
Partner WOD
In pairs, one for one rounds, 14 Min AMRAP.
Partner 2 rests while Partner 1 works
10 Front Rack Lunge 70/47.5kg
5 Deficit HSPU (Deficit = 20kg plates)
*Rounds should be fast and unbroken so scale the weight and change handstand pushups to kipping or push press to allow for fast movement.
*
PEAK
Active recovery
20min EMOM Bike or Row
1min: Work 60%-70%
1min: Rest (slow)
ROMWOD