Pick a strength, reps 2-6 ,

Assessory, 12-15 and opposite muscle group,

8-12 and of course add another leg, 10ps.

1. Back, front O/H squats
2. banded pull backs, bicep curls, tricep dips
3. Shoulder press tempo 1/0/3, Bentley Rows 3/0/1
4. SL deadlifts, SL box jumps, box lunge switches

or

weak skill pull up and hspu ….. use wall walks to get into perfect position

wod nft  AMRAP

• row 400 meters, alternating 100 m sprint 100 m resting row
• 10 hurdle burpees
• 2x  sandbag drag, on a diagonal
• 10 renegade rows with push up
• 100 single skips, single legs or 50 double unders