STRENGTH
Back Squat
4 sets of 3 at 65% every 30 seconds.
Then 3 sets of 3 Tempo squats @65%
(down 1, hold for 4, up 1)
WOD
Four rounds for time:
6 MU (6 Strict CTB Chin ups/strict dips)
12 Sit to Stand with Med Ball (20/14), no anchor
24 Wall Ball 20/14
Intermediate
6 Strict
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pull ups + 6 Strict Dips
12 sit to stand with Med Ball (15/10)
24 Wall Ball 20/14
Scaled
6 strict assisted pull up/6 strict assisted dip
12 Unweighted Sit to Stand
24 Wall Ball (20/12)
