Strength
5 sets x 3 Tempo Front Squats @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
Weighted Strict Chin Up (Supinated)
5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM
* Rest as needed between sets *
WOD
3:00 Amrap (5 sets)
20 Bench Press (135/95)
Max Calorie Row
- Rest 1:00 between sets -
(KG conv: 61/43)