Strength
Back squat volume
12 @50% +10kg
12 @50% + 12.5kg
12 @50% + 15kg
Conditioning
5 min AMRAP
38/30 Cal ski / row
9 Wallwalk
Max TTB in remaining time
Rest 2 mins
5 mins AMRAP
20 TTB
38/30 cal ski / row
Max wallwalk in remaining time
Rest 2 mins
5 min AMRAP
9 Wallwalk
20 TTB
Max cal Ski/row in remaining time
Extra :
4-6 rounds for quality
10 Dual DB OH walking lunge
200m run
  • rest as needed –