Warm up: 2 rounds
200M Run + 20 plate hops + 10 banded bird dog + 10 banded walks + 10 GHD back ext + 10 Scap pull ups
Strength: Back Squat
4 sets of 5 ( between 75%-83%- no heavier)
rest 2 mins in between sets
Wod: 2 Rounds For Time – 16 Min time cap – Round 1: 50 wall balls (20/14) + 40 T2B/knee tucks + 30/20 cal row + 10 HSPU/ 10 HSPU/feet elevated / 10 ring push ups+ 100 Double unders/ 200 single unders
round 2: 25 wall balls (20/14) + 20 T2B/ knee tucks + 20/14 cal row + 6 HSPU + 50 Double under/ 100 single under
Extra credit: core 2 rounds
max leg raise + max knee tuck raise + max knee tuck hold + max T2B
rest 3 mins then repeat