Every 2 Minutes for 8 Minutes
200m run
10 air squats
In the remaining time of the interval hold the bottom of an air squat

Strength.
You’ll have 20 minutes to finish this strength piece, including warm up sets
After your build to working weight go for 4-5 sets of 4 at 85 percent plus of your 1 rep max.
If you don’t have a 1 rep max number in mind this should feel heavy. You should be pretty confident you are going to get your 4th rep on every set but maybe have a little bit of doubt that you might miss it… so thats pretty heavy.

Wod- 15 minutes cap on this one. scale appropriately. Why do we cap wods? so you don’t go too heavy and end up missing the stimulus of the wod. the pace and feel of a 9-15 minute wod is much different than a 3o minute wod.

3 Rounds
30 Shoulder to OH 95/70lbs
20 KB Swings 53/35lbs
10 Bar Muscle Ups

Feel: Muscular Overload
Pacing: Sustain
Target Score: 9-15 Minutes
Firebreather Score: Sub-9 Minutes

Scaling

• STO: 1-3 Sets
• KB Swing: 1-2 Sets
• BMUs: 1-4 sets if possible, or should never exceed 2:00 to complete a round. Modify by reducing reps or scale to Chest to Bar pull ups first, then Chin Over bar (most difficult pull up variation an athlete can perform).