2019-04-08 WOD

WARM
std warmup
5 rounds
{
20s squat hold
5 wallball 12#
}
back squat warmup

MAIN

A. 3x5 back squat @ 60-75%
warm: 5x45, 5x95, 5x135
main: 5x185, 5x185, 3x205 (70%, 75%)

B. 16 min AMRAP w partner
{
50 syncro Air Squats
50 HSPU divide as needed (I did 30 kipping)
50 T2B (I did 25 - 7-7-7-4)
50 DU each
400m run
}
1 full round + 50 air squats + 30 HSPU (I did 15)

I added:

C. 3 rounds, not for time
{
8/side DB Ext Rotation 10#
3 jefferson curl w 36# KB
1/side 15s banded rotation hold
1 strict MU
}