Core
3×1 Min Weighted plank
90 seconds rest between efforts
*
WOD
18 Min AMRAP
18m Single Arm OH DB Lunge
15 GHD Sit Ups
3 Rope Climbs @22.5/15kg
*
PEAK
Strength Circuit
4 Rounds (not for time)
10 Bent over rows @42.5% of 1RM front squat
10 single leg each side romainian deadlift @32.5% of deadlift
Top of dip hold – Accumulate 15-20seconds
30 second hollow hold
Bottom of Dip hold – Accumulate 10-15 seconds