WOD
Strength
Back Squat: 5 sets, starting with bar, work up to heavy set of 5, no misses
Conditioning
For Time:
30 Burpees
600m Run
30 KB Swings (70/55)
600m Run
30 Burpees
600m Run
30 KB Swings
Extra
Push Jerk: 12 min to find 3RM
Drop to 80% of today’s max and complete 20 reps AFAP from ground
On Rings for consistency – 16min Alt. EMOM
E- 4 hollow rocks + 2 candlestick rolls
O- 3 MU
After
4 min. Tabata – Parellette L-sit hold