1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS
Ready
6 minute EMOM
1 min wall balls 20/16lb
1 min duck walk
Strength
Cycle 4 Week 2
Back Squat
3-3-3+ @ 70/80/90% of your 90%
Metcon
3x
30 walking lunges -
front rack weight is 50/30
back rack weight 60/40
10 C2B pull ups
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