WOD:

1) Front Squat:

@ 0:00 3 Reps

@ 2:00 3 Reps

@ 4:00 3 Reps

@ 6:00 1 Rep

@ 8:00 1 Rep

@ 10:00 1 Rep

@ 12:00 1 Rep

Warm-up as needed. Start around 70% of your 1RM Front Squat and build as heavy as deemed fit.

2) Front Rack Alternating Lunges:

@ 14:00 5 Reps/side

@ 16:00 5 Reps/side

@ 18:00 5 Reps/side

@ 20:00 5 Reps/side

This should be done as a continuation of your Front Squats. Look to your loading last week and try and work a little heavier.

3) 7 minute AMRAP:

10 Knees-up

10 Ball Slams 40/30

Extra Work:

4) Kettlebell Bottoms Up Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all 8 reps on 1 arm before switching to the other. Heavy as possible.

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