WOD:

1) Front Squat: 2 reps Every 1:15 for 10 sets

Warm-up as needed. Start at 70% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 1:15, 2:30, 3:45, 5:00, 6:15, 7:30, 8:45, 10:00, and 11:15

2) Barbell Back Rack Lunge: 3 reps/side Every 2:00 for 5 sets

Start at 35-45% of your 1RM Back Squat. Build as heavy as deemed fit. This should be a continuation of your Front Squats, with sets @ 12:30, 14:30, 16:30, 18:30, and 20:30

3) AQAP:

100 Burpee Box Jump Overs 24/20

Extra Work:

4) Hip Thrusts: 4 sets of 12

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

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=4EiM_-oSWzI