Strength/Skill: OH Squat

Work up to weight that you can go unbroken on for 5 reps, then:

 

5 RFT

5 OH Squat

10 Cal Row

WOD:

12 Min AMRAP

12 Pull-ups

12 HSPU

12 KB Swings

12 Box Jumps

 

Post: A) 4 Rounds

10 GHD Sit-ups

10 GHD Back Extensions

 

  1. B) 3 RFT

15 Goblet Squats

45 sec. Bike Sprint