Strength / Skillwork

Front Squat
8-5-3-8-5-3
50-65-80-60-75-90%

Overhead Squat
5-5-5

Power/Speed

Do at least 2x

• 20 Singles
• 1 Full Floor Shuttle Run (30 yds)
• 20 Singles

Start  in the front and touch the far wall on the shuttle run.

WOD

6:00 AMRAP

• 30 Double-Unders / 90 Singles
• 10 Push-ups

3:00 REST

6:00 AMRAP

• 30 Mt. Climbers
• 10 Wall Balls, 20/14#

– 1 rep for every 3 Singles
– 40 reps per round for both AMRAPs. Add up total full round and x40.
– Add all remainder reps to the total.