Warm-up:
480m run
20 jumping split lunges
15 hip series push up
10 chest to bar pull ups
Skill:
Back squats:
10 -45/35
3X3 @ 85% or 95/65
1X2 @ 90% or 115/75
2X2 @ 95% or 135/95
WOD: 13 mins
1 min Max KBS American
1 min rest
3 min AMRAP of:
7 Goblet squat 53/32
21 Box jump 24/20
7 T2B
1 min rest
1 min Max KBS American
1 min rest
3 min AMRAP of:
7 Goblet squat 53/32
21 Box jump 24/20
7 T2B
1 min rest
1 min Max KBS American
Post:
3×25 Russian twist
3×1 min planks