Rest Day

At CFP
Strength
For max rounds
2 x Overhead squat (starting weight is 30kg/20kg)
Rest 1 minute between rounds, add 10kg/5kg per round, continue until failure.

You may use racks to get into a better overhead squat.

**This is important**

Tempo: 2:2:2 (Down for 2, hold for 2, up for 2. Until 2 reps are completed.)

Skipping Rope Core Correction - 60 rotations internally all directions. 60 rotations externally.
All directions (in front, above, to the side etc)


WOD
4 rounds
1min of Box Jumps
1min of double push-up Burpees
Run 400m in under 3min
There is no rest period between exercises. When you return from your run you get to rest until the 3 minutes is up, then immediately start the next round. The faster you run the more rest you get.

(A double push-up burpee is, drop to ground like a regular burpee then perform 2push-ups before jumping up with a clap overhead)

Post total box jumps & double push-up burpees