A:
hHSQCL with 3sec pausing in the bottom position:
1×5 @ 45% (1RM CJ)
2×5 @ 50%
2×5 @ 55%
1×5 @ 60%
FSQ
1×8 @ 65% (3RM FSQ)
2×8 @ 70%
2×6 @ 75%
1×6 @ 80%
B:
Core WOD:
4 Rounds of
10 side plank hipraise
10 abwheels
10 Spine-extensions
C
For Time:
1000m row
20 Ring-PLU strict
750m row
15 Ring-PLU strict
500m row
10 Ring-PLU strict
250m row
5 Ring-PLU strict
D:
Cool-down:
5min Couchstretch
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