Strength – Backsquat:
-work up to a heavy set of 3.
-perform 3 sets of 3 with that load
-perform a 1 minute amrap with 75% of that load.
12-18 reps is a good range to aim for.
Wod:
10 minute amrap of:
Gut busters.
1 burpee-pull up (chest to bar for competitors)
1 Knee to elbows
1 toes to bar.
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