WOD
Strength
Front Squat: 60/3, 70/3, 75/3, 80/3, 85/3
Conditioning
In teams of two, 4 Rounds for Time:
400m run
20 Straight Legged/Body Strict Pullups
80 Abmat Situps
One person working at a time, run together.
Extra
Before
Sotts Press: 3×3 as warmup EMOM
Snatch: work up to 75% in 6 minutes and complete 3×3 every 90 sec
Press in Split: 3×3 as warmup EMOM
CJ: work up to 75% in 5 minutes and complete 3×2 every 90 sec
4 sets of 20 – high plank shoulder taps (no rotation)
5 sets of 6-10 tempo kipping HSPU: 3 sec. descent from top + Kip up