Pre WOD:

Box Back Squat:

4 set*6 Rep 75% of 1 RM Back Squat – Adjust to 1 RIR

WOD:

Fitness Level Benchmark:
Badger:
3 rounds for time of:
30 Squat Cleans, 43/30 kg (95/65 lbs)
30 Pull-ups
Run, 800 m

Cap: 35 min

Post WOD:

Core B
E30sec for 8 min (2 rounds)
1, 10-20 sec Single Leg Sling Plank
2, 10-20 sec Single Leg Copenhagen Plank
3, 10-20 sec Single Leg Reverse Plank
4, 10-20 sec Single Leg Side Plank

– Switch Sides after a full round

Try to increase seconds every other week but make sure to focus more on quality movement than time