Strength
E3MOM for 12 min
BB BO row 4x10*
*1st set normal, all other sets 3 sec lowering phase
Rest 2 mins
E2:15 for 8 min
Weighted bar dip 4x10*
*1st set normal, all other sets 3 sec lowering phase
WOD
Sprints
6x100 m RPE 8
2x50 m RPE 8
*walk back for rest
E3MOM for 12 min
BB BO row 4x10*
*1st set normal, all other sets 3 sec lowering phase
Rest 2 mins
E2:15 for 8 min
Weighted bar dip 4x10*
*1st set normal, all other sets 3 sec lowering phase
WOD
Sprints
6x100 m RPE 8
2x50 m RPE 8
*walk back for rest