Warmup
Tabata
Support hold
Hollow hold
STRENGTH
BACK SQUATS
All Percentages Based Off 1RM Back Squat:
6 Sets of 3 @ 75%
1 Set of 3+ @ 75%
WOD 9:00-18:00
‘Pass interference’
3 Rounds:
15 Deadlifts 135 / 95 lb
15 Pull-ups
Directly Into...
3 Rounds:
12 Front Squats 135 / 95 lb
12 Chest to Bar Pull-ups
Directly Into...
3 Rounds:
9 Shoulder to Overhead 135 / 95 lb
9 Bar Muscle-ups
Time Cap: 18 Minutes
Level 2
2 Rounds:
15 Deadlifts 95/65
10 ring rows
Directly Into...
2 Rounds:
12 Front Squats 95/65lb
10 Pull-ups / banded
Directly Into...
2 Rounds:
9 Shoulder to Overhead 95 / 65 lb
9 Burpee pull-ups
Time Cap: 18 Minutes
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