Strength
Back Squat
4×1 @90-95% of 1rm
3×8 @72.5% of 1rm
000,200,400,600,800,1000,1200
*
WOD
For Time (7-10 min cap)
100 Plated Box Step Ups
@10/5kg
*
PEAK
IWT
3 Rounds / Rest 2min after each round
7 Deadlifts @70%-75% of your 1RM
12 Ring Dips
12 box jump overs (60/50) (24/20)
Rest 5min total after last round
3 Rounds/Rest 2min after each round
7 Shouder to overhead @70%-75% of your 1 rep max
14 toes to bar
400m Run or 25 cal bike
