W.O.D.:

Strength: 4 sets every: 1:30min.

Box Ass. Back Squats 5 reps %100

Middle Work: 3 sets every 2 min.

1. KB Front Rack Box Step Ups 5+5 (RPE-6)
2. 20 KB Goblet Hold Marching Wall Sit

Metcon: Team of 2: For Time.

4-Rounds:

500m Ergo

40 Box Jump Overs (60/50cm)

30 Power Cleans (50/35kg)

Strength Class

Deadlift

%70 3×8

%80 2×6

%90 1xMax.

Overhead Press

%70 3×6

3×12 Superset

KB Goblet Biceps Curl

Banded Tri. Kickback

3×12 Superset

Alt. DB Bench Press

Bench Assi. DB Row