A1:
6 reps Back Squat @ 60% / 5 reps @ 70% / 4 reps @ 80%
2 sets of 3 reps @ 85% or more (if you can)
rest 2:00 between sets

A2:
6 reps Strict (weighted) Pull-ups@ 60% / 5 reps @ 70% / 4 reps @ 80%
2 sets of 3 reps @ 85% or more (if you can)
if you need to do it banded, reduce the tension

B:
3 rounds for time
10 Burpee Box Jump Overs 75/60cm (= Rx, H. = 60/50cm)
20 Double DB Snatches 20/15kg (= Rx, H. = 15/10kg
400m run


STRENGTH WOD

A:
3×3 – 3×10 Low Bar Back Squats
Set 1. 3 reps with 83% then 63% 10 reps
Set 2. 3 reps with 5 kg more and same to 10 reps
Set 3. 3 reps with 5 kg more and same to 10 reps

B:
5 rounds of:
5 weighted strict pull ups
12+12 Bulgarian split squats w/DB
14+14 bicep curls on bench
10 TRX core complex