WORKOUT OF THE DAY 13-12-2022

Warm-up
​400m run
10 back squats 
10 dynamic squat stretch
10 deadlifts
5 scap pull ups + 5 strict pull ups


Strength & Skill
20min EMOM:
Min 1: 3 back squat @ 80% of frontsquat 1rm
Min 2: rest
Min 3: 2 front squat same weight
Min4: rest


WOD
30-20-10
Pull ups 
Deadlift @ 60kg adv do 80kg
200m run between rounds