0:00 - 27:00
A)
Back squats
Work up to a 5 rep max or heavy set, with out dropping the bar
And then do 3 x 5 pause squats @ 70%
34:00 - 56:00
B)
Partner wod
5 rds each (work/rest)
15 x thrusters (105,65)
12 x dips
9 x strict pull ups
-dips and pull ups (should take no more then 2 sets each, so scale where necessary)
-make sure partners are moving and trying so as to not let there partner get cold.
Optional Accessories
1)
Strict t2b - 5 x 8
With
Pause bent laterals - 5 x 10
2)
Seated shoulder internal rotations 5 x 10
With
5 x 10-15 dumbell lying tricep extensions