RKC Planks 2x10sec
1a) Back Squat 5 RM
-after 5rm back off to 60% for 1×5 explosive reps
1b) 1 Rope climb or 5 Pull-Up Singles (Pull as high and explosive as possible then come off the bar to reset). *Only 3 sets here then focus on squats after sets are completed.
WOD: 10min AMRAP
-5 KB Push Press/ea
-10 Kipping Pull-ups
-1min Wall sit with knees banded