A) 4×5 Tempo back squats:
3 seconds on downward phase, hold for 3 seconds, come up as fast as possible
B) For time:
30 Kb swings @ L1= 24kg/16kg – L2= 28kg/20kg – L3= 32kg/24kg
15 Pull ups
15 Shoulder to over head @ L1= 40kg/20kg – L2= 50kg/30kg – L3= 60kg/40kg
15 T2b
15 Front squats @ same as above
15 Box jumps
15 Deadlifts @ same as above
15 Burpees
30 Kb swings @ L1= 24kg/16kg – L2= 28kg/20kg – L3= 32kg/24kg
– 15 min cap –
