Strength
Front Squat
4×12 @70-72.5% of 1rm
0:00, 3:00, 6:00, 9:00
WOD
For Time (12-15 min cap)
42-30-18
Wall Balls @ 20/14 Lbs
18-15-12
Power Cleans @ 50/35 Kg
3-2-1
Legless Rope Climbs
Peak
3 Rounds
21 Bar facing Burpees
21 DB Thrusters (22.5/15) (40/35)
Rest 1 minute
*Push burpee pace from the start.
Classes Only at 1730 & 1830