Strength
Pause Front Squat
6×3 @65% of 1rm
*Pausing 2 seconds at bottom position
000,230,500,730,1000,1230
*
WOD
For Time (7-10 min cap)
5 Rounds
20 Wall Balls
5 Devil Press
@20/14lbs
@25/15kg
*
PEAK
5 Rounds not for time
Max effort Strict Pull-ups
Max effort DB Bench Press (30/20)
Max effort strict ring dips