STRENGTH
Front Squat, 3-3-3
*Start around 80% and build to a heavy set of 3 for the day
WOD
Level 1
In 2 Minutes for 5 Total Sets*:
- Box Step Up x 10 (5/leg)
- Russian Kettlebell Swing AHAP x 15
- Max Rep Burpees in Remaining Time
*Rest 1 Minute Between sets
Level 2
In 2 Minutes for 5 Total Sets*:
- Box Jump Step Down (24/20) x 15
- Kettlebell Swing (70/53) x 15
- Max Rep Burpees to 6″ Target in Remaining Time
*Rest 1 Minute Between sets
55kg x1, 60kg X2
WOD: 7, 8, 8, 8, 9 =40 rx
245, 11/12/13/14/16 = 65 rx
96 burpees rx (19, 19, 19, 19, 20)
84 burpes rx (22, 19, 15, 14, 14)
*burpees