Strength / Skillwork

Front Squat
Tempo 50X2
Sets of 4 @ 45/55/60/65%
(:05 down, no pause, drive upward as fast as possible, pause :02 at the top)

Regular pace, set of 20 @ 55%

WOD

5:00 AMRAP
3 Deadlifts
30 D/U

REST 5:00 between AMRAPs, do either one first.
Rx+: 315/ 205#
Rx: 225/155#
Fit: 135/95# / Singles

5:00 AMRAP
3 Cleans
10 Calorie Row

If there are more than 14 people there can be 3 groups with 1 group resting for the first 5:00.
Rx+: 185/135#
Rx: 135/95#
Fit: 95/65#

Elements

15:00 AMRAP

• 15 Calorie Row
• 15 Slam Balls 20#/15#
• 15 Goblet Lunges 20#/15#

(Use Slam Ball as the goblet)

Just somethin’ catharthic about all those slam balls!