Endurance: 4 rounds
Run 400
Rest 90 seconds
Strength:
Back squat 7 x 2 — descend slowly, over 4 full seconds, each rep. Work up to a max double.
WOD:
AMRAP, 7 min:
2 front squats, 135/65
2 burpees over bar
Each round, add two more reps to each exercise: 4,4; 6,6; etc.
21-15-9 reps of:
Dumbbell thrusters
L pull-ups
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.
Post time, dumbbell load and type of pull-ups performed to comments.
For time:
Run 1 mile
Row 2,000 meters
Run 1 mile
40-30-20-10 rep rounds for time of:
Wallballs, 20lb
Push-ups
Knees-to-elbows
10 RFT:
3 Handstand Push Ups
6 Deadlifts, 225 lbs
12 Pull-ups
24 Double Unders
