Main – WOD – (Be)tter

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Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:
5 Strict Pull ups
10 Burpees
15 Air Squats

Fitness

Overhead Squat (5 x 10)

Spend 15 Minutes working on positioning of the overhead squat. This can be with a light weight or even a PVC pipe. Take this time to find your weaknesses in the overhead squat.

Sport

Overhead Squat (5 x 5)

Start with 50% of 1RM and add weight each set. These should be done with perfect technique.