Strength

1 Pause Front Squat + 3 Front Squats

1 set every 3mins for 15mins

Build to a Heavy set

 WOD

 5 Rounds

2min AMRAP

14 DB Hang Clean & Jerks (7R + 7L) 50/35

7 Toes to Bar

1min rest between rounds

Capacity Work

14 DB Hang Clean & Press (7R + 7L) 

14 Sit-ups

Comp HW

3 sets

7min AMRAP

200m Run

30 Double Unders

9 Thrusters 95/65

-Rest 3mins- 

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