Strength
Box squat
6×3 @82.5% of 1rm
0:00, 2:30, 5:00, 7:30, 10:00, 12:30
Pausing 3 seconds on the Box
*
WOD
5 Rounds
1min on/ 30sec off
5 Front Squat 70/47.5kg
ME Bar Facing Burpees
*
PEAK
IWT
3 Rounds / Rest 2min after each Round
7 Deadlifts @70%-75% of your 1RM
12 Ring Dips
12 Box Jump Overs 24/20′
Rest 5min total after last Round
3 Rounds/Rest 2min after each Round
7 Shoulder to Overhead @70%-75% of your 1 rep max
14 Toes to Bar
400m Run or 25 Cal Bike