Strength/Skill

12 Minutes to work up to a heavy:

3 Rep Front Squat

WOD

14 Min AMRAP

14 Front Squat @ 135/95

14 Toes2Bar

14 Box Step Up @ 24/20

Capacity Work

14 Min AMRAP

14 DB Squat

14 Beat Swings OR Situps

14 Box Step Ups

Homework - Choose One

SNACK Work

5 Rounds

5 Bent Over Rows

5 Weighted Chin Ups

10 DB/KB Bench Press (Tough)

3 Sets, rest 2-3 between sets

5 Front Squats @ 75%

10 KB Front Rack Step Ups

—then—

Accumulate 3 Minutes in the plank

Conditioning

18 Min EMOM

Min 1: 2 Rope Climb + 10 GHD

Min 2: 20/15 Cal Row

Min 3: 8 HSPU + 8 DB Snatches @ 50/35

Gymnastics @ 80%

4 Rounds

50’ HS Walk

15/10 Cal Row

15 HSPU

50 Double Under

3 MU

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