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Strength / Skillwork

Back Squat
8-5-3-3-3+
50-60-70-80-90%
Last set should be max # of reps at 90% of 1RM.

WOD

3 rounds for time of: (Cap 18:00)
25 DB push jerks 50s/35s
50 double-unders
25 weighted step-ups 50s/35s & 24/20″
50 double-unders

Rx+ – As written
Rx – May do 150 singles instead and 45/30# DBs.

Elements

3 rounds for time of: (Cap 18:00)
25 DB push press 20s/15s
50 singles
25 step-ups 24/20″
50 singles