Strength:
A1. Pause front squats@70 % 1RM
4 sets X 4 reps
A2. weighted pull ups
4 sets X 3 reps
Level 1: Ring rows- 4 sets X 6 reps
Wod:
for time:
100 kb swings
*at every minute mark, do 4 burpees (start the wod with 4 burpees)
Level 1: 26/18
Level 2: 35/26
Level 3: 53/35
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