A) HB Back squat 3, 2, 1, 3, 2, 1; rest 2 min

B1) Bent over DB/KB row 6-8/arm; rest 90 sec after both

B2) DB bench press 6-8; rest 90 sec x3

+

For time @90-95%:

– Run 400m

– 30 wall balls (20/15)

– 100 DUs (300 singles)

– 30 Toes 2 bar/knee 2 chest/v-up

– Run 400m

 

*Squat wave means that you should go heavier on the second 3, 2, 1 than on the first

*Keep consistent on toes to bar. Keep range of motion the same if scaling. Break up as needed.