1. Warm up/mobilise
2. Strength
Front Squat 3-3-3-3-3
Start a 80% of 3 rep max from last week
3. WOD
For QUALITY not time
4 rounds
3 Rope Ascents
5 Ring press ups
7 GHD Sit-ups
9 Ring Row
4 Recovery
1. Warm up/mobilise
2. Strength
Front Squat 3-3-3-3-3
Start a 80% of 3 rep max from last week
3. WOD
For QUALITY not time
4 rounds
3 Rope Ascents
5 Ring press ups
7 GHD Sit-ups
9 Ring Row
4 Recovery