Strength
Back Rack Box Squat
5×2 @80% of 1rm
000,230,500,730,1000
*
WOD
For Time (9-11 min cap)
5 Rounds
15 Ring Dips
3 Hang Clusters
@60/42.5kg
*
PEAK
Aerobic Capacity – Running
6 x 400m Sprint
200m Walk as recovery
Strength
Back Rack Box Squat
5×2 @80% of 1rm
000,230,500,730,1000
*
WOD
For Time (9-11 min cap)
5 Rounds
15 Ring Dips
3 Hang Clusters
@60/42.5kg
*
PEAK
Aerobic Capacity – Running
6 x 400m Sprint
200m Walk as recovery