Strength
Back Squat- 8x3 with a 1 second pause in the bottom @77% 1rm.
Motor
3 rounds for time
30 Wall Balls
20 Toes 2 Bar
Cash Out: 100 Double Unders
Shield: 4x10 Sots Press
After Burner: 10-1 Ladder Russian Swings and Ab Mat sit ups
Strength
Back Squat- 8x3 with a 1 second pause in the bottom @77% 1rm.
Motor
3 rounds for time
30 Wall Balls
20 Toes 2 Bar
Cash Out: 100 Double Unders
Shield: 4x10 Sots Press
After Burner: 10-1 Ladder Russian Swings and Ab Mat sit ups