Strength
Bench Press
8×2 @ 80% of 1rm
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00
*focus on tempo 3 down 1 up
Immediately into 8 standing wall ball throws (no squat)
WOD
12 min AMRAP
12/8 Cal Bike/row
18 Wall Balls
36 Double Unders
@20/14 Lbs
Peak
Front Squat
3-3-3-3-3-3
70% +
*Controlled down and one second pause at the bottom.
Feel free to increase weight as long as things are moving smoothly