Warm up
400m run,
5min amrap 10 air squats, 10lunge twists, 5 push ups
Strength
Back squat: 5min back squat prep: hit 20 barbell back squats, then set of 10 with load then set of 5 with load then
e3mom x 15mins- back squat x 5(work towards a heavy 5 for the day, try increase starting and finishing weight from last week)
+ barbell bent over row x 5 reps
WOD
In teams of two:
6min amrap wall balls
rest 1min,
6min amrap burpees
Record reps as a team of burpees and wallballs
