Fitness
WOD 1
Back Squats
5 x 5 @ Moderate weight
Use same weight across all 5 sets
15 Minute Time Cap
WOD 2
3 Rounds
AMRAP 5
60 SU
7 Pull Ups
20 Single DB Lunges @15kg/10kg
2 Minute Rest
Performance
WOD 1
Back Squats
5 x 5 @60% 1RM
15 Minute Time Cap
WOD 2
3 Rounds
AMRAP 5
30 DU
7 Chest to Bar
20 Single DB Lunges @22.5/15kg
2 Minute Rest