WEIGHTLIFTING

A. 30 monster walks & 30 lateral banded walk

B. Back squat
30%x5, 40%x5, 50%x4, 60%x4, 65%x2,
(70-80% x2x6sets
C. 50 ghd back extensions

WOD

12’ amrap

200 run 

15 db o kb snatch 24/16 : 25/15

1 rope climb

EXTRA

4* (1’ hs hold + 20 arch ups + 20 hollow rocks)