WOD:

1) Front Squat: 3 reps Every 1:30 x 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/16/16 for loading.

2) Back Rack Box Step-ups: 5/side @ 20″ Every 2:00 x 4 sets

This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 5 reps on one leg before switching.

3) 3 rounds for Max Reps:

1 minute Assault Bike Calories

1 minute D-Ball Over Shoulder 70/50

1 minute Burpees

1 minute Rest

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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