Every 4 minutes for 16 minutes ( 4 sets) complete:
1) 10 back squats @ RPE 7 or @65-70% 1RM *Try to stay at same weight for all 4 sets. Go a little heavier than last week.
2) 8/side db bent over rows (1 sec pause at top, controlled lower)
B) 4x2 minutes on 1 minute off:
50 double unders
20 wallballs (20/14lb)
Then max toes to bar in remaining time
*Modifications:
50 high single unders
Kipping heels above hips or V-ups/tuck-ups
If not getting at least 30 seconds for toes to bar in first few rounds, reduce wallballs to 15 reps
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