Strength


Front Squat (Wk 4) 
5.4.3.2.2. Working Up to 90-95%
3 x 2 @ 90-95%

WOD


11 Min AMRAP of...
5-10-15-20-25....
Thrusters 95/65
25 Sit Ups

-2 Min Rest-

5 Min AMRAP of...
Max Pistol Squats

Mod Key


P: 45/35, Mod Pistols (push your ability here, lets get better at these!)
RX: As Prescribed
C: 115/75, 44/35

Extra Conditioning


10 Min AMRAP of..
10 GHD Sit Ups
5 Ring Dips 
10 Supinated Strict Pull Ups
-rest 30 sec after each round-

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Shoulder Stretch
Half Pigeon

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