WOD

A) Back Squat

12min EMOM (6 sets)

10 Back Squats @ Challenging Weight

 

B1) Bench Press

4×8-10 @ 31X1

rest 1min

B2) Supinated Barbell Bent Over Row

4×8-10 @ 21X1 @ Heavy Weight

rest 1min

 

C) 12min @ 80%

5 Box Jumps @ 24/20 inches w/ step down

7 Wallballs @ 20/14lbs to 10/9ft target

15 Double Unders w/ Zues Rope

 

D) 10 Sets @ 85-90%/Tough but Sustainable Effort

30s Assault Bike

30s Rest