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 Power Cleans 115/75

1 minute Burpees

1 minute Rest

Extra Work:

4) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load if able.

5) Farmers Carry: 400m

Heavy as possible. Keep it under 10 minutes. Keep track of total sets and attempts to complete.

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