WOD
Primer
2 Rounds
10ea Pallof Press
6ea/side Box Blast Off’s
10 alt Renegade Rows
Strength
5 sets of:
3 Front Squats + 6 Back Squats
*start at 50% of BS and build
Conditioning
AMRAP 18:
300M Run
20 Pushups
15 Pullups
5 Squat Cleans (185/135)
Extra
Strength (after)
3 Sets:
30 Second Kettlebell Front Squat Hold (53’s/35’s)
10 Double Kettlebell Bent Over Row
50 Banded Pull-Aparts