Today’s WOD

05-27-2021
Warm-up
60s of Pass Throughs
60s of Squat Hold

3 rounds of:
20s of Jumping Jacks
10s Rest
20s of OHS Hold
10s Rest
20s of Burpees
Crossfit (Fitness)
Back Squat (5,5,5,3,3,1,1)
Back Squat, every 2min (14min)
3 sets x 5 @ 40-50-60%
2 sets x 3 @ 70-80%
2 sets x 1 @ 90%+ (same weight)

Pick a gymnastic skill to work on for 30s between the first 4-5 sets
Metcon (3 Rounds for reps)
3 rounds, every 5 min

15/10 Calorie Bike (20/15)
15 Power Clean, 75/55 (95/65)
15 Thruster

Rest remainder (aim for 60s-90s rest, adjust weight to suit)