1) Dynamic Effort Back Squat:
8 rounds, every 60 sec complete 2 reps
Weight is 50 – 60% 1RM

2) 5 rounds:
45 sec max KB swings (24/16kg)
45 sec max burpees
rest 2 minutes

Score is total reps

Endurance WOD:
(Complete 3 hours before or after Performance WOD)

Friday
Run – off
Tri – mountain bike 15 miles