WEDNESDAY

For load

20 mins to find your

1RM Back Squat

*If you have absolutely no ambition to hit a 1rm, the alternative is a 4×10.

This will be our last lifting test of the previous cycle. Spend time warming up first and then make the reps count.

12 min Finisher AMRAP

10/8 cal bike

12 KB swings 24/16kg

10/8 cal bike

12 Pull ups

Rx+- C2B

Active- 8 pull ups

Lifestyle- ring rows

With the WOD approach will be different depending on the back squat. Flog it like a stolen car if you like or just cruise.