SKILL
5×5 tempo front squats
3 sec descent, 3 sec hold, 1 sec pop back up. Build slowly, if at all.
WOD
Every 4 minutes for 3 rounds
500m row
15 push presses (135/95; from rig)
max effort double unders
4 minute rest
With a 1:1 work:rest ratio aim to move at a relatively high % of energy output, but also something you know is sustainable for you across all four rounds. Aim for consistent split times from round to round.
FIT360
25 kb thrusters (35/26)
400m run
30 plate push-ups
400m run
25 kb thrusters (35/26)
