Workout of the Day:
3×5 Wall Squat
3×10 Air Squat
3×5 Goblet
Then:
A. 10x DB Push Press 30/15
2:00 Row @>460
2:00 Rest
Three Rounds
Rest 3 Minutes
B. 10x Goblet Squat 53/35
2:00 Run (hard)
Rest 2:00
Three Rounds
Then:
C. 300sec FLR
 
Competition:
Make-Up or Recovery