Skill
21-15-9
Back squat
Bar facing burpee
Rx: 135/93
Int: 115/73
Scaled: 75/53 or lower
WOD
Partner sled workout
400m @ empty sled
400m @ 2 plate
400m @ 2 plates
400m @ 3 plates
Rx
35s/25s
INT
25s/15s
Scaled
15s/10s
Swift
Lift:
3min AMRAP of Push-ups
Breathe:
25 Wall balls
25 Sit-ups
3 Rounds