Strength
Bent Over Row + HSPU
7×5 BOR, superset with 5 Strict
HSPU
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00
*Barbell BOR, Increase weight each set
WOD
For Time (12 Min Cap)
21-15-9
Med Ball Sit Ups
Bar Facing Burpees
Overhead Squats
@20/14
@60/42.5 Kg
Peak
Front Squat
Build to heavy 5RM
Then
3×4 Front Squat @90% of todays
5RM
* Focus on good quality squatting.
If your form is bad you will
hinder your strength gains.