STRENGTH/SKILL

4 rounds:
 
1. 6-8 reps, Pause Front Squat

F: 6-8 reps, Goblet Squat KB/DB: 32x1 tempo

P/S: 6- 8 reps, Front Squat; 32x1 w/barbell; build weight

*rest 10-20 sec

2. Zercher Lunge, 6 each leg

F: 6 KB Lunge 

P/S: as rx

*rest 10-20 sec

3. Broad Jump w/pause after each jump, 

F/P/S: all groups

*rest 120 sec before start again

WOD

"Wake Me Up"
15 min Alt. EMOM

1. 150m Row @consistent pace

2. 10 T2B

F: 10-15 Sit Ups

P: ax Rx

S: 10-15 Unbroken T2B

3. 4-5 DB Man Maker; 

F/P/S: all groups; tough load