Warm up: 200m run 3 rounds row for 45 seconds sit ups for 45 seconds air squats for 45 seconds rest 15 seconds between each movement WOD: 1A. High Bar Back Squat 5 x 3 1B. Strict T2B 5 x 5 Followed by: 5 minute AMRAP 1 rope climb 15′ 5 thrusters 135/95 Powerlifting: 3X5 @ 85% 1RM high bar back squat, rest 3min 3X5 Weighted Pullups (work up to max), rest 3min 3X10 reverse hypers, rest 30s 3X10 DB Press, rest 30s
