Warm-up:
Complete @ easy pace:
Jog 400m
15 Tap Swings
15 V-Ups
20 Hollow Rocks
Jog 400m
Strength:
Front Squat 3×3 @ 55%, 3×2 @ 60%, 3×1 @ 65% of 3RM load
WOD:
4 Rounds For Time:
10 Pistols
Run 200m
10 Toes-to-Bar
Run 200m
TIMECAP: 12:00
Warm-up:
Complete @ easy pace:
Jog 400m
15 Tap Swings
15 V-Ups
20 Hollow Rocks
Jog 400m
Strength:
Front Squat 3×3 @ 55%, 3×2 @ 60%, 3×1 @ 65% of 3RM load
WOD:
4 Rounds For Time:
10 Pistols
Run 200m
10 Toes-to-Bar
Run 200m
TIMECAP: 12:00