WOD:

1) Front Squat: 1 reps Every 1:00 x 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/23/16 for loading.

2) Back Rack Box Step-ups: 3/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 3 reps on one leg before switching.

3) 3 rounds AQAP:

75 Single-unders

35 Air Squats

15 Burpees

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