WOD
Strength
Front Squat: 60/6, 65/5 70/4, 80/3, 85/2, 90/1
Every 90 seconds
Conditioning
For Time (20 min cap):
50 Cal Row
40 Burpee Box Jump Overs (24/20)
30 Thrusters (95/65)
40 Burpee Box Jump Overs (24/20)
50 Kettlebell Swings (53/35)
Extra
Hang Snatch: every 60 sec: 50/3, 60/3, 65/2, 70/2, 75/1, 80/1, 85/1, 40/max reps in 60 sec
After Metcon – 3 sets:
Strict Pullups x 8 weighted as able
DB Bench Press x 8
rest as needed