WOD:

1) Front Squat: 5 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier.

2) Back Squat: 5 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier.

3) 3 rounds AQAP:

400m Run

21 Thrusters 95/65

7 Muscle-ups

Extra Work:

4) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. All 12 reps on 1 leg before the other.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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