BARBELL
Back Squats 5@80%, 10@70%, 20@60%
ACCESSORY
5×5 Arch to Hollow + 5 Hand Release + 5 Pull-in & Push-away + 5 Strict Pull-ups
BODY-WEIGHT ONLY
For time / 15 cap:
100 Lunges, Run 200m,
50 Lunges, Run 400m,
25 Lunges, Run 800m
*scale options: cut work in half or share work w/ a partner
WOD
For time / 15 cap:
50 Deads 135/95 | 115/80,
150 Single-unders | RX+ 150 DU’s
50 Front Squats 115/80 | 95/65,
150 Single-unders | RX+ 150 DU’s
50 Strict Shoulder Press 95/65 | 75/55,
150 Single-unders | RX+ 150 DU’s
*Do 3 burpees each break during a set
KICKER
For Time:
21 Burpees + 15 T2B + 9 Cal Bike