Warm-up:
200m run, then 3rds of:
4 Nose to Wall Squat @3311
6 Push-up to Spiderman
8 BB Back Rack Lunges
Strength:
1RM Back Squat
Every 2 minutes, for 10 minutes
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
Rest 2-2:30 minutes,
Then 1 @ 101+%
WOD:
20min AMRAP
400m Run
15 Wall Ball (20/14) (Rx+ unbroken)