:15/:15 squat hold with plate
3 sets 2xKB FS x 10 + 15 GHD situps
4 Rounds for Time
40 DU
2 rope climbs
25 wall balls 20/14
50m sled push 4/3
Lat mobility
We are going to start using more kettlebells in our strength training. These have a greater functional carryover and will stress the core to a greater degree. Mixing these in will help your barbell lifts go up and tremendously improve your overall work capacity. The wod is gonna be a chest burner. Instead of fast movements like Tuesday, these are lower rep, very high energy cost movements. The rest is there to maintain the intensity.