2022-10-06 WoD

WARM
400m run
2 min airdyne
std warmup

MAIN

A. Backsquat cycle: 12x2 back squat at 55-60%, 3s down tempo
warm: 5x45, 5x95, 5x135
main: 12x2 at tempo 155#

B. 3 rounds, not for time
{
30s KB front rack march 2x36#
8/side landmine row bb+15#
}

C. 3 rounds, 3min 30sec each
2 min ME sled push (sled+80#) (3 lengths/round)
1 min ME pushup (20/round)
30 max effort chinups (10/round)