STRENGTH/SKILL

Front Squat Waves [prob 15-20 min]

Wave Loaded: one set every 2 min for 12 min

Build up first, then

5, 4, 3, 5, 4, 3; build to tough set of 3 reps

65 75, 85, 70, 80, 85-90+? of 1RM

WOD

"Short and Sweet"

For time @high effort

20 Cal Airbike @high effort

20 2KB Front Squat

20 Burpee Box Jump Over

sub to row

F: 20 Cal Bike + 20x 1DB Front Squat + 20x Burpee

P: as rx; 35/26# KB's

S: 53/35# KB's