Strength 

Every 90 sec for 9 minutes  

2 front squats  

Add 5# to last week

 

WOD 

6 rounds of

2 min Amrap  

12/9 Calories Assault bike

max effort wallball with remaining time 20/14

rest 1 minute between rounds  

 

HW 

30 rope climbs for time  

@ 15’ 

 

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