Warm-up
Run 200m
4 Rounds Bottom to Bottom Tabata Squats
Immediately followed by
4 Rounds Tabata push up – rest holding a plank position
Run 200m
Mobilize hips & calves
Strength
Back Squat
5-5-5-5
– Superset with complex
– 1 Strict press
– 3 Push-press
– 5 Push-jerk
– Should be close to your max strict press
WOD
8 Muscle-ups
16 Pistols
300m Sprint
6 Muscle-ups
14 Pistols
200m Sprint
4 Muscle-ups
12 Pistols
100m Sprint
Games- Add weight vest
Open- 4-3-2 Muscle-ups