Outdoor WOD

AMRAP25

1:00 min run @ fast pace
3 rounds of 15 airsquats 10 pushups 5 Jumpover Obejct
2:00 min run @ moderate pace
3 rounds of 15 airsquats 10 pushups 5 Jumpover Obejct
3:00 run @ easy pace
3 rounds of 15 airsquats 10 pushups 5 Jumpover Obejct

Lower body strength (eccentric focus)

3 sets:
4-6 BB FS @ 90X1 (same weight/reps as last week)
rest 2-3 min

Lower body strength (eccentric focus)

3 sets
4-6 BB rom. DL @ 90X1 (same weight/reps as last week)
rest 2-3 min

Upper body strength (eccentric focus)

3 sets
4-6 strict HSPU @ 90X1 or 4-6 negatives with 9s ecc. (same ROM as last week)
rest 2-3 min

Accessories

3 sets (more time/reps/weight if possible)
10-20sec. L-sit
30sec. double KB/DB Front rack carry/marching
6-15 knee supp. single arm rows (each side)
rest 1-2min between sets