Strength
Back Squat
3×2 @85% of 1rm
2×1 @87.5% of 1rm
1×8 @ 75% of 1rm
0:00, 2:30, 5:00, 7:30, 10:30, 13:30
*
WOD
For time (CAP 7min)
50 Burpee Box Jump Overs 24/20′
*
PEAK
IWT Day
5 Rounds / 2min rest in between
12 Deadlifts 100/70kg
12 Toes to Bar
Max Cal Row or Bike in 90 sec