Comp Week...Day 4... going through the motions

Warm-up/Skill
3 x 10 pull-ups  (avoid ripping as much as possible. Is you feel as though your about to rip, stop)
+
3 x 15 burpees (focus on controlled breathing)
+
2 x 20 sit-ups

Strength
Work on over head carry technique
+
Back squat
1 x 5 @65%
+
Front Squat
1 x 5 @65%
+
Over head squat
1 x 5 @65%


WOD
3 rounds for time of;
10- Bar only thrusters
20- Sit-ups
30- Air squats