Strength
Overhead squat
5×8 @70% of 1rm
0:00, 2:30, 5:00, 7:30, 10:00
WOD
3 Rounds For Time (12 min cap)
300m Row
30 Wall Balls
90 DU
Peak
5 Rounds not for time
Max effort Strict Pull-ups
Max effort DB Bench Press 30/20kg
Max effort strict ring dips