Warmup

Core – x

10 hollow rocks 

10 vtucks 

10 vsnaps 

10 sec plankin

Strength 

Back squats 

Warm up sets:

5 x @ 50-55%

Work Sets:

4 x @ 65%

3 x @ 75%

3 x @ 85%

3 x @ 90%

3 x @ 95%+ or find a New 1RM 
WOD 

50 wallballs 20/14

Run 400 m

50 pull-ups/ jumping pull-ups 

35 wallballs 20/14

Run 400 m 

35 pull-ups 

20 wallballs 20/14

Run 400m 

20 pull-ups