Strength
Front Squat
5×3 @80% of 1rm
000,230,500,730,1000
*
WOD
For Time (12-15 min cap)
4 Rounds
20 GHD Sit Ups
2 Muscle Ups
22 SGL Arm DB STOH
@22.5/15kg
*
PEAK
Strength Circuit
Pendlay Row 4×10 (70/50)
Bench press 4×12 (70/50)
GHD Weighted Back extentions 4×10 (10kg plate)
Rowing intervals
Every 3minutes for 5 Rounds
500m/400m Row