Primer
60 aerobic (last :10 harder effort)
2x
8/8 single arm kb hang muscle clean
8/8 hanging oblique raises
60 aerobic (last :10 harder effort)
2x 8/8 single arm kb hang muscle clean
8/8 hanging oblique raises
60 aerobic (last :10 harder effort)
Then
2x
6/6 KOT split squat
8/8 elephant walks
Banded lateral walk rig length and back
Strength
Back Squat
Warm up and then complete
3x 10 back squats @90% of Monday’s 10rm
WOD
600 m run
3 rope climbs
600 m run
3 rope climbs
600 m run