WARM UP
dynamics exercises,
bodyweight movements and fun!

SKILL / STRENGHT / WL
STRENGHT ENDURANCE
DL
3×5 empty barbell
2x 3 at 30% 1Rm
then
7×7 at 65% 1Rm

WOD
4 ROUNDS FOR TIME:
5 mu / 10 c2b
10 deficit push ups
15 goblet squat