Pre WOD:
Front Squats:
4 sets*3 Paused Front Squats
3 sec pause in the bottom of every rep
Start at 75% of 1 RM Front Squat and build up
Strict (Weighted) Pull Up Strength:
4 sets*5 rep (2RIR)
Use a weight where you could have done 2 more reps on every set
WOD:
PartnerWOD:
12 min Amrap:
12 Pull Ups
18 Wall Balls 9/6 kg
12 Toes to Bar
24 Air Squats
Rest 3 min
12 min Amrap:
36 Dumbbell Snatches 22.5/15 kg
48/36 Cal Row
Post WOD:
Body Building Saturday:
3-5 Rounds for quality:
12 DB Bench Press
15 DB Flyes
15 DB Skull Crushers