WARM UP

3x

100m Run

6 EB Front rack lunges

4 KBS

WOD

8 x 2 Minute rounds

14 FR Lunges RX-75/45lb (34/20kg)   ADV-95/65lb (43/29kg)

100m Run

In remaining time

Max effort KB Swings RX-24/16kg   ADV-32/24kg

Rest 1 minute between rounds.

STRENGTH & SKILLS

5×3

Tempo Front squats

1st 3 Seconds

2nd 4 Seconds

3rd 5 Seconds.