STRENGTH

Every 2:00 x 5 sets
3 Paused back squat
-3 Seconds hold at the bottom
-Same weight across

WOD

For time
40/32 Calories on machine
30 Russian kettlebell swing (24/16 kg)
20 Hanging leg raise
10 Burpee box jump (60/50 cm)
20/16 Calories on machine
15 Russian kettlebell swing (24/16 kg)
10 Hanging leg raise
5 Burpee box jump (60/50 cm)

Rx+: @32/24 kg, toes to bar

Time cap: 12 minutes

ACCESSORY

3 sets
20-30 Seconds/side single leg glute bridge iso hold
10/10 Half kneeling banded pallof rotation