[youtube=https://www.youtube.com/watch?v=eAAuV-8NWfE&rel=0]
STRENGTH
A1. Back Squat, 5-5-5, rest 15 seconds
A2. Strict Pull-up AMRAP x 3 sets. rest ~2 minutes
Notes: Do a set of 5 back squats, then 15 seconds later perform a max set of strict pull-ups. Rest ~2 minutes, then repeat for 3 total sets. Work around 75% on back squats.
WOD
Level 1
AMRAP 7:
- Hand Release Push-up x 10
- Heavy Goblet Squat x 10
- Jump Rope Single x 60
Level 2
AMRAP 7:
- Handstand Push-up x 10
- Squat Clean (135/95) x 10
- Double Under x 30
185,205,215
12,10,12
3 in 7:05
BS: 150
PU: 7, 6, 5
WOD: 2 + 4 (2 abmats, 85#)
BS: 85kg
PU: 6,6,5
WOD: 2+11 @115#, True Push Ups
BS- up to 155
2+3 @ 85#, 1 abmat
BS: 185
WOD: 2 + 17