WOD #1020 (Terça, 11/03)

 Warm Up

3 Rounds

1' Row or Bike or Speed Rope

15 Air Squat

20 Reverse Lunge

25 Floor Hip Thrust

Skill/Strength

Back Squat

Every 4' for 3 rounds

5 reps @70%

3 Reps @75%

1 Rep 80%

*All three sets in 4 minutes

Conditioning

EMOM 12'

1. 8' 2xKettlebell Front Squat @24/16

2. 12 Deadlift @100/75

3. 16 Wall Ball @20/14

4. 20 Sit Up