SKILL
5 Rounds of:
Max Double Under x :40 sec ON/:20 sec OFF
or
3-4 single+1 Double Drill
STRENGTH
Front Squat
Every :90 sec for 7:30 min (5 sets total)
5@40%
3@50%
2@60%
2@70%
2@75%
then…
Every 2 min for 10 min (5 sets total)
2@80%
2@85%
2@90%
2@95%
4-5@85%
WOD
For time:
Row 1000 or Run 800 m
30 Alternating Lunges Back Rack @ 40% of 1-RM BS)
30 Pull Ups
(10 min cap)
