Strength: Tempo Back Squat, 50%, 4×5, 3 Sec Descent, 1 Sec Pause, 1 Sec Ascent, Every 90 sec
WOD: 3RFT
3 Rounds of:
- 21 Slam Balls (30/20)
- 15 Thrusters (95/65)
- 9 DB/KB Burpee Box Step Overs
***record time after 3 rounds
2 min rest
3 Rounds of: (every 2 min for 6 min)
- 30 Sec accumulated Handstand Hold
- 30 Sec Rest
- 30 Sec Plank (unbroken)
- 30 Sec Rest
= 1 round
25 min cap
