SKILL
30 Jumping Jacks
then…
3 Rounds of:
10 MB Goblet Squats
10 MB OH Walking Lunges
10 Dips @ 2012
then …
30 Jumping Jacks
(12 min cap)
STRENGTH
Tempo Back Squat @ 22×1
3 @ 50% of 1-RM
3 @ 60%
3 @ 70%
Working Sets
3-3-3-3-3 @ 75-80% @ 22x1
(25 min cap)
WOD
EMOTM for 18 min
Min 1 = 10 Pull Ups / L1 = 4 Tempo Pull Ups @ 31A1
Min 2 = 8/6 Plate (45/25) Burpee Box Step Over (20 inch box)
Min 3 = 15 KBS (53/35)
