Protected: WOD/Blog

Strength = Back squat 5×5 @ 75% (quick rests between sets) then EMOM x 4 max back squats in 1 min @ 50% 1 min on 1 min off

WOD= For time
5 rounds
run 400m/r0w 500/bike 25cal
30 Wall balls
5 bar muscle ups.. You must do at least 1 run/row/bike

Interval day= Warm up movements then

For time=
400m run
20 Pull ups
1 rope climb

rest 3 mins
400m run
20 T2B
1 rope climb

rest 2 mins
200m run
20 KB Snatch 32/24kg
1 rope climb

rest 2 mins
20 T2B
1 rope climb
400m run

rest 3 mins
20 pull ups
1 rope climb
400m run….
Remaining time Muscle/C2B practice