Strength
Overhead Squat (CFL/Scale Front Squat)
5 @ 45%
5 @ 50%
5 @ 55%
Super Set with 5 Ab Wheel Roll Outs
WOD
"KALSU" Benchmark - 30min Time Cap
100 Thrusters for time (135/85)
5 Burpees EMOM until Finished
*Light KALSU
100 Thrusters @ 95/65
3 Burpees EMOM until finished
*Half KALSU
50 Thrusters
3 Burpees EMOM until finished
Overhead Squat (CFL/Scale Front Squat)
5 @ 45%
5 @ 50%
5 @ 55%
Super Set with 5 Ab Wheel Roll Outs
WOD
"KALSU" Benchmark - 30min Time Cap
100 Thrusters for time (135/85)
5 Burpees EMOM until Finished
*Light KALSU
100 Thrusters @ 95/65
3 Burpees EMOM until finished
*Half KALSU
50 Thrusters
3 Burpees EMOM until finished