Strength
Front Squat
7×2 @85% of 1RM
0:00, 2:30, 5:00, 7:30, 10:00, 12:30, 15:00
*
WOD
9min AMRAP (Reps)
5 Wall Balls 20/14lbs
1 Strict Muscle Up
10 Wall Balls 20/14lbs
2 Strict Muscle Up
15 Wall Balls 20/14lbs
3 Strict Muscle up
Etc…
*
PEAK
4 Rounds
20 Cal Bike or Row (If you have a bike use the bike)
15 Chest to Bar Pull-Ups
REST 5min
NOTE: This is max effort each round with full recovery.