Strength
Back Squat
5×5 @80% of 1rm
0:00, 3:00, 6:00, 9:00, 12:00
WOD
2 Rounds
35/25 Cal Bike
20 Thrusters
10 Ring Muscle Up
@42.5/30 Kg
15 time Cap
Peak
20min AMRAP
250m Row
15 Power Snatch (35/25) (75/55)
15 Chest to bar pull-ups
*This is a long workout, don’t blow your grip in the first 5min.
Think about breaking it up