WOD
Strength
Front Squat: Find 1RM
Conditioning
AMRAP in 10 minutes of:
Complete 5-3-1:
DB Push Press (45/35 | R+ 60/45)
C2B | R+ Bar MU
then rest for 1 minute.
The rest comes after every series of 5-3-1. Score rounds + reps, 1 round = all of 5-3-1.
Extra
Before Metcon
Bench Press: 6 sets to find 8rm
-then drop 15% and perform 2 sets of 8
After Metcon
Perform 60 GHD situps in as few sets as possible
*Every Break – complete a 10 sec. plank hold and recover