Strength
Tempo Back Squat: 3sec down, 1sec up
6×2 @75% of 1RM
0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00
Superset with 6×6 DB weighted step ups. Heavy whilst maintaining form.
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WOD
7min AMRAP
5 Power Snatch 52.5/35kg
5 Front Rack Lunge 52.5/35kg
5 Ring Muscle Up/ C2B/ 10 Ring Row
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PEAK
16min EMOM
1: 12 Chest to Bar Pull-Ups + 30 Double Unders
2: 12 Handstand Push-Ups + 30 Double Unders
3: 10m Handstand Walk + 1 Legless Rope Climb
4: REST