Strength: 

20 minutes to find a new 1RM dead stop front squat

 

WOD:

3 rounds

400m Run

20 toes to bar

15 slam balls 50/40

 

Comp HW: 

Benchpress build to 3RM

Immediately following 3RM perform one Max Effort set of stationary dips

For Time: 

50-40-30

Cals Assault Bike

Double unders

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