Strength


Front Squat (Wk 6)
2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+

WOD


10 Min Amrap
12 DB Hang Squat Cleans 35/25
12 DB Box Step Ups 24/20
8 Burpee

6 Min EMOM

Optional after Class 


5/4 Ring Mu's or 10/8 TTR

*Needs to be done directly after WOD so it is completed before warm up
of next class is over.

Mod Key


P: 15/20, 20/16
RX: As Prescribed
C: 55/40

Extra Conditioning


1 Rounds
50 Calories on Assault
40 Hanging Knee Raises
30 Wall Balls
20 MB Sit UPs

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Couch Stretch
Adductor Stretch (frog stretch)

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