Pre WOD:
A, Push Press : 4×3 at 85% 1RM
Adjust weight to something where you could have done 2 more reps on every set
WOD:
A, Back Squat 3-3-3-ME at 86% 1RM
Between sets (3 sets) 10/10 rep SA DB Bent Over Row
B, Every 4 min for 12 min: (3 intervals)
Amrep 3 min:
Run, 200 m
12 Pull-ups
max reps in remaining time Thrusters, 40/30 kg
Post WOD:
CoreWOD:
3-5 rounds for quality of:
8 Strict Toes-to-bars/Leg Raises
20 Kettlebell Russian Twists
Hollow Hold, 30 secs