Tempo and go

1) Strength Skill (20-25 min)
A. 3×3 (Heavy)
-Slow descent (3 sec)
-Stop at the bottom of each rep

B. 3×3 (Heavy-Build weight)
-Controlled tempo (3 sec down)
-“Touch and go” is permitted

2) WOD
AMRAP 15
25 Wallballs (20/14)
50 Double Unders
5-7-9-11… Bar Muscle-ups

3) AP
Strongman Accessory
Accumulate 8 min D-ball Bear Hug Hold

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