220322 Tuesday

Day 2
WOD 220322

Warm-up – Coach’s Choice

A1. 5 back squats… rest to top of the minute, then A2
A2. Pull-up cluster… 3. 3. 3. 3 – rest 10sec @ dots… rest to 3:30, then back to A1, x 3… build the squat accordingly
Rest additional 3:30 after 3rd set, then B
B. AMRAP 6:00 @ 90% effort
12 kb swings… nte 24kg/16kg
9 t2b
6 wall balls
Rest 4min, then C
C. AMRAP 6:00 @ 90% effort
6 bjsd… nte 30”
9 ring rows
12 single arm, alternating devil’s press… nte 50/35
D. post WOD recovery