Skill
Back Squat
5x3
WOD
150ft 1-arm OH lunge
30 Strict pull-ups
150ft 1-arm OH lunge
Rx
50/35
INT
30/20
12 Eccentric Pull-Ups
(3s lower)
Scaled
20/15 or lower
Goblet Squat Position
30 Assisted Pull-Ups
Swift
100/70 Cal bike
75/50 Cal row
50/35 Cal ski
2min Side plank
