STRENGTH

Every 1:30 x 6 sets
2 Paused back squat
- 3 seconds hold at the bottom
- Same weight across

WOD

3 sets
AMRAP 4 minutes
400/300m row
In the remaining time AMRAP of:
3-6-9-12…
Deadlift (60/43 kg)
Box jump step down (60/50 cm)
-Rest 2 minutes between sets-

Rx+: 500/400m, @85/60 kg

Goal: Finish the round of 9 each set.

ACCESSORY

Jefferson curl to squat on box
3 sets of 5 reps