Fitness
Back squat
4x3, add weight each set
Rest 2 minutes between sets
WOD
"Close Talker"
3 sets
6 minute AMRAP
40 single unders
20 wall balls (14/10)
Run 200 meters
Rest 2 minutes between sets
Performance
Back squat
4x3, add weight each set
Rest 2 minutes between sets
WOD
"Close Talker"
3 sets
6 minute AMRAP
40 double unders
20 wall balls (20/14)
Run 200 meters
Rest 2 minutes between sets
Competition
Back squat
4x3, add weight each set
Rest 2 minutes between sets
WOD
"Close Talker"
3 sets
6 minute AMRAP
40 double unders
20 wall balls (30/20)
Run 200 meters
Rest 2 minutes between sets
Notes:
For the back squats you will go off of feel today. The goal is to add weight each set but do not go for a max today. The workout is a longer interval where the goal is to keep moving. Try to do everything unbroken and pick up where you left off after each rest. Your score is your total rounds plus reps.