Strength Run EMOM style
Front Squat for load use ~50% of your back squat 1RM
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps
Bench Press for load: - use 62.5% Run EMOM style
#1: 10 reps (62.5%)
#2: 10 reps
#3: 10 reps
#4: 10 reps
Superset w/
Strict pull ups x 4 (weighted if possible)
WOD
4x
5 BB RDL (light to medium)
12 single arm db bent over rows ea