Friday 10/30

Fitness 

Strength 

A1. Back squat - 10 reps X 3 sets 

A2. elevated ring rows 5 reps @32x1 tempo  X 3 sets 

Wod 

3 Minute AMRAP of:

5 hang Squat Clean Thrusters (75/45)

7 jumping pull ups 

Rest 3 Minutes

x 3 rounds 

Performance 

Strength 

A1. Back squats - 10 reps X 3 sets @65-70% X 3 sets 

A2. Strict weighted pull ups - 5 reps X 3 sets 

Wod 

3 Minute AMRAP of:

5 hang Squat Clean Thrusters (115/65)

5 CTB pull ups 

Rest 3 Minutes

x 3 rounds 

ZONE 

Skill 

A1. Single leg KB deadlift 8/leg X 3 sets 

A2. Ring rows 8 reps X 3 sets 

A3. Db lateral box step ups - 8 /leg X 3 sets 

Wod 

3 Minute AMRAP of:

7 DB Thrusters 

7 ring rows 

Rest 3 Minutes

x 3 rounds