Four rounds for time of:
Run 560m
25 Burpees (onto 20kg plate)
Plank
*Plank time is equal to the time it takes to do the burpees.
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WOD: Friday
A. Back Squat (5-3-1) (Cycle 4: Week 3)The following percentages are based off 90% of 1RM + 15kg. 75% x 585% x 395% x 1+ B. 10 minute incrementing ladder2x Front rack lunge 40/30kg (1 per side)1 x Strict Pull-up *Increment reps each round. 4-2, 6-3, 8-4, 10-5 etc.