Strength / Work Capacity

Back Squat 5-4-3-2

Worked to 300# x 2 reps

Then:
20 Push Press 45#
50 Double Unders
50m Sprint
20 Burpees
50 Air Squats
Sprint
50 Air Squats
20 Burpees
Sprint
50 Double Unders
20 Push Press 45#

Time: ?

IWT / Work Capacity

With 75# Barbell Overhead 2 walking lunge steps 1 OHS x 5
500m Row
2 min. Rest
3 rounds
5 min. Rest
10 Strict Pull Ups
1 min. Max Double Unders
2 min. Rest
3 Rounds
5 min. Rest
3x TGU each side @ 44#
1 min. AirDyne
2 min. Rest
2 Rounds

Rest 2 hours then:

For time:
5 Unbroken Double Unders
50m Sprint
10 Unbroken Double Unders
50m Sprint
15 Unbroken Double Unders
50m Sprint
20 Unbroken Double Unders
50m Sprint
25 Unbroken Double Unders
50m Sprint
30 Unbroken Double Unders
50m Sprint
35 Unbroken Double Unders
50m Sprint
40 Unbroken Double Unders
50m Sprint
45 Unbroken Double Unders
50m Sprint
50 Unbroken Double Unders
50m Sprint

Time: 15:16