Strength WOD:

Back Squat

5-4-3-2-1-1-1-1

(30 minute time cap)

 

…Rest

 

Speed WOD:

With a continuous running clock, perform the following every minute on the minute. Add 1 rep of each every minute until unable to complete within the minute.

 

Deadlifts

Hang Cleans

Shoulder to Overhead

 

*weight to use is 50-60% of your 1RM Shoulder Press

 

 

Post max load on Back Squat, weight used and last successful minute and extra reps to comments