W.O.D.:

Strength: 5 sets: every set in 2min.

5- Pause Back Squats % 65 of 1rm (3sec. on the bottom)

Middle Work: 3 sets: Cap: 8min.

6-8 Seated BB GoodMorning

20-30 Weigt. Calf Raises

METCON: Team of 2: For Time:

Buy in 200 DU/ 400 SU.

50-40-30-20-10 cal Ergo

30 DB Snatches

30 Burpee Pull Ups (RX:12 Burpee MU)

Strength Class

Back Squat
%80 2×5 Reps
%85 2×4 Reps
%90 2×3 Reps

Bench Press
%70 2×5 Reps
%80 2×4 Reps
%90 2×3 Reps

Pendlay Row
RPE 6 3×5 Reps