(Competition / Phosphogenic 1-10 sec bursts)
Warm-up: (15 min)
SOD
Back squat: 1 x 5 @75 > 1 x 3 @85 > 1 x 5 @75 > 1 x 5 @85% (20 min)
WOD
“Death by…” for 15 min. Start at the top of this list and work your way through the movements lasting as long as you can close to the top of the list.
Min #1 = 1 rep > Min #2 = 2 reps > Min #3 = 3 reps > ETC…of the following:
Muscle-ups
Strict Pull-ups (unbroken)
Burpee Pull-up
Kipping/Butterfly Pull-ups
Jumping Pull-ups
Box-jumps (24/20)
