WOD:

1) Row – 3 sets of: 50-40-30-20-10 Calories

Rest 60 seconds between intervals.

2) Every 2:00 x 7 sets: 1 Pause Front Squat + 2 Front Squats

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom for 3 seconds.

3) Every 2:00 x 5 sets: 1 Pause Back Squat + 2 Back Squats

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom for 3 seconds.

4) 10-9-8…3-2-1 – AQAP:

Hang Squat Cleans 135/95

Bar Facing Burpees

Two footed jump up and drop down.

5) Double Dumbbell Overhead Lunge: 4 sets of 8/side

Rest 2-3 minutes between sets. Alternate legs each rep.

6) Safety Bar Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

7) Cable Pull Throughs: 4 sets of 20

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

8) 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