Strength:
A1. Back squat 4 sets of 3 @75-80% of 1rm
A2. L-sit holds - 4 sets of 30 seconds
L1- hanging
L2- p-bar
L3- rings
Wod:
15 Minute AMRAP:
10 Wall Balls
10 burpees
10 pull ups
20 wall balls
10 burpees
10 pull ups
30 wall balls
10 burpees
10 pull ups
40 wall balls
...
....
Level 1: ring rows
Level 2: pull ups
Level 3: CTB pull ups
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