WOD:

1) Front Squat:

@ 0:00 – 10 Reps

@ 3:00 – 10 Reps

@ 6:00 – 5 Reps

@ 8:00 – 5 Reps

@ 10:00 – 5 Reps

Warm-up as needed. Start at 60% of your 1RM or heavier. Build as heavy as deemed fit for each respective rep range.

2) Front Rack Alternating Lunges:

@ 12:00 – 5 Reps/side

@ 14:00 – 5 Reps/side

@ 16:00 – 5 Reps/side

@ 18:00 – 5 Reps/Side

This should be done as a continuation of your Front Squats on a running clock. Start around 40% of your 1RM Front Squat and adjust load accordingly.

3) 7 minute AMRAP:

15 Thrusters 45/35

15 Ring Rows

Extra Work:

4) Bottoms-up Kettlebell Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all 8 reps on one arm, then switch to the other. Heavy as possible.

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