Strength
Back Rack Box Squat
6×2 @75% of 1rm
000,230,500,730,1000,1230
Pausing 2 seconds on the box
*
WOD
9 Min AMRAP
66 Double Unders
12 HSPU
9m DBL KB Front Rack Lunge
@20/12 (44/26)
*
PEAK
7 min AMRAP
9 HP Cleans 42.5/30 (95/65)
12 Thrusters 42.5/30 (95/65)
30 Double unders
Rest 3min
3 Rnds / Rest 1min after each rnd
8 Burpee BJ overs (60/50) (24/20)
10 OH squats (65/40) (142/90)
Max cal Row in 90 seconds Rest 3min + 1min (4min total)
3 Rnds / Rest 1min after each rnd
12 Handstand push ups
6 Front squats (90/60) (195/135)
400m Run
NOTE: Hit each round as fast as possible