4 set*4+ Front Squats 82% Last set max rep (within safety)
WOD:
Benchmark: “Deal with the Devil”: Run, 1000 m — then — 10 rounds of: 5 Same arm Single Arm Devil Press, 22.5/15 kg 5 Toes-to-bars 10 Air Squats — then — Run, 1000 m Cap 30 min
Pre WOD:
Core:
3 Rounds:
30 KB Russian Twist
20 Straddle Hollow Rock
10 Straddle V Ups
Rest 2 min between sets
