Strength & Conditioning Total is Saturday! 1RM Squat, Press, and Deadlift – 9-11am. No regular WODs!
First set around 60% 1RM, last set, or two, at 85% 1RM
25 Russian KB Swings (52/35)
15 Plyo Pushups (see video above – each bottom of pushup is 1 rep)
8 Chest to Bar Pullup
Time cap of 20 minutes