1.) Stength:
Back Squat
2x5 warm up w/empty
1x5@40%
1x3@60%
1x2@80%
3x5 of 5RM
BENCH
2x5 warm up w/empty
1x5@40%
1x3@60%
1x2@80%
3x5 of 5RM
PRESS
2x5 warm up w/empty
1x5@40%
1x3@60%
1x2@80%
5x3 of 5RM
2.) WOD
3 rounds
Row 1000-800m-500m
Overhead squat (95/65#)30-20-10x
Toes to bar 30-20-10x
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