Strength:
Front Squats- 8@70%, 8@75%, 6@80%
WOD:
5 min AMRAP (add 2 reps each round 5,7,9,11, etc.)
5 x Ring Dips
5 x T2B
1 min rest
5 min AMRAP (add 2 reps/ 50m each round)
5 x KB Swings
100m Row
Strength:
Front Squats- 8@70%, 8@75%, 6@80%
WOD:
5 min AMRAP (add 2 reps each round 5,7,9,11, etc.)
5 x Ring Dips
5 x T2B
1 min rest
5 min AMRAP (add 2 reps/ 50m each round)
5 x KB Swings
100m Row