Strength:
1.) Back Squat:
Work to a 5rm then
1X5@95% of 5rm
1X5@90% of 5rm
2.) Bench Press:
Work to a 5rm then
1X5@95%
1X5@90%
3.) WOD
For time:
Run 400
Then
2 rounds of:
-20 meters oh walking lunges (25/15)
-Burpee broad jump back (20m)
-20 meters oh walking lunges
-Bear crawl back (20m)
Then
Run 400 m
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