WOD:

1) Front Squat: 5 @ 70%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 4×1 @ Weight As Deemed Fit

Warm-up as needed between sets. Upon starting work sets rest no more than 90 seconds between sets.

2) 10 minute AMRAP:

10 Power Clean 165/113

10 Handstand Push-ups

Extra Work:

3) Overhead Pistol Squat: 5-10 minutes

If you don’t have a normal Pistol Squat, work on those.

4) Kettlebell Windmill: 3 x 10/side

Heavy as possible. Rest 90 seconds between sets.

5) Sled Drag: 400m

Focus on constant movement, walk heel-to-toe, focus on glute + posterior engagement.

6) L-Sit: Accumulate 2 minutes

Use Parallettes. Keep track of total number of attempts to complete.

For results post weight of each set of Front Squats along with Rounds and Reps completed of Met-con along with any scaling used. If you did Extra work post weights, reps, thoughts, etc.

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