Strength/Skill
EMOM x 10 MINUTES
3 Front Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

WOD
3 Rounds for Time
10 Front Squats (135/95)
15 Kipping Pull-ups
20 Box Jumps (24/20)

Capacity Work

3 Rounds for Time
10 KB Goblet Squats
15 Ring Rows (Tough)
20 Step-ups


Homework

Conditioning
For Time (85%)
21- 18-15-12-9-6-3
Cal Row
Cals Bike

Strength (85% effort)
For Time
30 Clean and Jerks (205/145)
-Rest 5:00-
30 Squat Snatches Max Snatches (185/125)
-Rest 5:00-
30 Thrusters (135/95)

Snack Work

3 SETS  
8 Lunges Forward + 6 Reverse Lunges
-Rest 1:00 b/t sets-

*Start light and build each set  
**Barbell on back

Comment

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