Strength:
Alternating sets of:
Back squat 5×1 (heavy working weight, same weight all sets)
Press 5×5 (heavy working weight, same weight all sets)
WOD:
Buy in: 500m row
3X
15 kettle bell swings (70/44)
10 burpee
Cash out: 60 air squats
Alternating sets of:
Back squat 5×1 (heavy working weight, same weight all sets)
Press 5×5 (heavy working weight, same weight all sets)
Buy in: 500m row
3X
15 kettle bell swings (70/44)
10 burpee
Cash out: 60 air squats