Wednesday 9/16

Finish warm-up with 5 x 5 sotts press out of the front, try and increase weight each

1) 3 rounds
75% of MU rest 45 sec
75% of Pull-ups rest 90 seconds

2) 3 rounds
75% of HSPU rest 75 seconds

3) Back Squat 4 x 5, 3 x 3, 1 x 10
heavy weight across all 9 sets

4) For Time and Load
12-9-6
SOH- unbroken

20 GHDSU before each set.

Goal here is to move fast but also put the heaviest weight you think you can hit for 12 reps then add weight and go 9 reps and lastly 6 reps

5) 20 minute AMRAP
400m run
max rep unbroken wallballs (14/10)

when you break run 400m. mentally prepare to suffer at the end of each wallball set