Strenght
Front Squat
7×1 @ 75% of 1rm
2×7 @50 % of 1rm
0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00. 10:30, 12:00
WOD
For Time (12 Min Cap)
30-40-50-60-70 DU
*Do 20 Air Squats and 10 HSPU after each set of double unders
Peak
5 Rounds not for time
Max effort Strict Pull-ups
Max effort DB Bench Press (30/20 Kg)
Max effort strict ring dips
