Strength

Front squat from the floor

5x3@ 75% of 1rm squat clean

Follow each set with  

3 box jumps

Try to land as tall as possible on each rep

 

WOD 

2 rounds  

50 thrusters 45/35

50 double unders  

50 sit ups

 

Comp HW 

EMOM 7 min

6 hspu  

 

Challenge WOD 2

RX

7 min AMRAP

50/30 calories Assault bike

Max effort 60' overhead walk 185/135*

 

SCALED

7 min AMRAP

40/20 calories Assault bike

Max effort 60' overhead walk

135/95*

* only full lengths count, no partial reps

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