WOD
Strength
Front Squats: Every 90 sec – 60/2, 70/2, 80/2*5 sets
Conditioning
18 min AMRAP:
4-8-12… Pull-ups
Alt. 20/18 Cal Row/400m Run
8 Burpee Box Overs (24/20)
*add 4 PU each round
**Alternate between run and row
***R+: 2-4-6.. Ring MU & 30/24 Box
Extra
Strength
Tall Snatch: 3 sets of 2 as warmup
Snatch: Start at 50%, do 1 rep adding 10/5# EMOM… stop before failure!! No Misses
Rest 2 min, then do 6 full snatches AFAP at 85% of best from EMOM
Skill
12 hollow wall walks (nose touch wall. start and end in plank)
4 sets as able
20 ft. HS walk w/ 2 sec. pause in freestanding HS hold at 10 ft.
*any fall = 10 hollow rocks
Midline – After
100 hollow rocks for time
Allen Core Fitness
Front squat: 5×10 every two min at 55-60%
WOD
4 sets with 2 min rest
400 meter row
50 foot banded monster walk
Extra
4×20 banded hamstring curls
