Lifting:
Front Squat Every :90 @80%
7×2 , 1×3
WOD:
For time:
30 AbMat Sit-ups
30 Shoulder-to-Overheads, 75/55 lbs
60 Pull-ups
30 Shoulder-to-Overheads, 75/55 lbs
30 AbMat Sit-ups
**15 min CAP
Scaled:
Pull ups = jumping pull up/ring row
weight = 55/35
Accessory: 3 sets:
1 m side plank ea
16 alternating DB floor press
10 single leg db RDL ea