Strength
Front Squat
6×6 @ 80% of 1rm
0:00, 2:30, 5:00, 7:30, 10:00, 12:30
*
WOD
9min Cap
100 Wall Balls 20/14lbs
50 Hang Power Cleans 60/42.5kg
*
PEAK
Strength Circuit
4 x 10 Double KB Bench Press 32/24kg
4 x 10 Single Arm heavy DB Bent Over Row
4 x Max Effort Strict Ring Dips
NOTE: If you don’t have strict ring dips then perform max deficit push ups or push ups