STRENGTH

5 sets (RPE 6)
5 Tempo Front Squat @ 31X1
5s Bottom Squat Hold at the last rep
15s Front Rack Hold
1 min rest btw sets

• focus on positions, quality work

WOD

4 rounds for time:
12 Alt. Hang DB Snatches @15/10kg
14 Incline Push-ups
16 Russian Kettlebell Swings @16/12kg
200m Run

Time cap: 12 min.

Rx+: DB@22.5/15kg, Push up, KB@24/16kg

ACCESSORY

3x
8/8 Half Kneeling Banded Woodchops
8/8 Prone DB Y Raise @light