Warm up
5min amrap: Bear crawl up and back, 10 oh squats, 5/5 diagonal pull aparts
Strength
Back squat X 8 reps
+ pull up program
WOD
2min max burpees
rest 1 min,
2 min max air squats,
rest 1 min
2min max box jumps
rest 1min
2min Max cals
Warm up
5min amrap: Bear crawl up and back, 10 oh squats, 5/5 diagonal pull aparts
Strength
Back squat X 8 reps
+ pull up program
WOD
2min max burpees
rest 1 min,
2 min max air squats,
rest 1 min
2min max box jumps
rest 1min
2min Max cals