Strength

(20min)

maximal effort lower body

back squat:
3-3-3-3-MR@75%
5 heavy swings between sets

WOD

(12min time cap)
30 wall balls
500m row
15 deadlift 100/70kg
20 wall balls
300m row
10 deadlift 110/75kg
10 wall balls
200m row
5 deadlift 120/80kg