STRENGTH
Tempo Front Squat
5×3 @75% of 1rm
000,230,500,730,1000
3 seconds negative, 1 second
pause, and up fast”
WOD
For Time (9 min cap)
3 Rounds
30 Wall Balls
15 Hang Power Cleans
@9/6
@70/47.5
PEAK
A. 40 to 60-minute EMOM
(1) – 8 to 20 cal Row
(2) – 8 to 20 cal Assault bike
(3) – 8 to 20 cal Ski erg (run or another machine if no ski erg)
(4) – Breathe = Nose breathing only recovery
see notes
Twist. You must maintain same
(or more) calories each minute
(E.g. if you hit 15 cal on the row on
min #1, you must do 15 or more
cals on each following minute on
the rower. Then if you hit 17 cals
few more rounds in then this is
the new minimum calories from
there on.)