WOD:

1) Front Squat: 5 reps Every 2:00 for 5 sets

Warm-up as needed. Start around 65% of your 1RM. Goal is to hit heavier weights than last cycle. Reference 4 weeks back.

2) Back Squat: 5 reps Every 2:00 for 5 sets

Start where you finish on your Front Squats. Goal is to hit heavier weights than last cycle. Reference 4 weeks back.

3) 3 rounds AQAP:

400m Run

30 Wall Balls 20/14

20 Hang Power Cleans 95/65

Extra Work:

4) Face Pulls: 100 not for time

Break up into as many sets as you need. Make sure these are slow and controlled focusing on upper back activation.

5) Kipping Ring Dip: 10 minutes Practice

Work on any facet of a Ring Dip.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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