Skillzzzz!
SKILL
3 rounds of:
10 Roll-to-Candlestick
:30 sec Side Plank Hold (hands)
12 Goblet Squats @ 21×1
STRENGTH
Front Squats
5 @ 50% of possible 1-RM
every 3 min
3 @ 65%
every 3 min
2 @ 75%
every 3 min
1 @ 85%
every 3 min
1 @ 90-95%
every 3 min
1 @ TEST 1-RM
every 3 min
**Optional – 1 @ NEW 1-RM+5# if needed
(20 min cap)
WOD
EMOTM x 20 min
minute 1 – Row 12 Cals or :50 sec
minute 2 – Pull Ups x 6-8 reps (strict if possible)
minute 3 – Box Jumps Overs x 10-12 reps
