Strength
5×4 Overhead Squat @70-80% 1RM…Superset with 5×4 Strict Weighted Pull Ups AHAP
WOD
20 Min AMRAP:
40m Run (4x across black mats)
5 Burpees
ADV WOD
For Time:
50/40 Cal. Row
25 T2B
10 OHS (165/115)
40/32 Cal. Row
20 T2B
8 OHS (165/115)
30/24 Cal. Row
15 T2B
6 OHS (165/115)
TEC WOD
150 AB Cals *Every 25 cals do 10 burpees
