WOD
Warm-up
2 Sets
200m Run
10 Scap Pull-ups
10 KB Sumo Stance Goodmorning
10e/leg KOT Goblet Split Squats
Strength
Every 3mins x 4 sets
3/3/2/2 Back Squat (20X1)
Set 1-2= RPE 8 (60-75% 1RM)
Set 3-4 = RPE 9 (75-85% 1RM)
*Aim to go slightly heavier than last week’s weight
Conditioning
For Time (Time Cap 15 Minutes):
100 | 150 Wallball (20/14)
*Start on wallballs and go unbroken as long you can. Every time you rest (hold the ball), or when the ball hits the ground, stop and run a 100m. Resume where you left off, after the run.