STRENGTH/SKILL

A. One set every 2 min for 16 min;
Front Squat; Wave Loaded;
3x50, 3x60%, then start the wave loading

wave 1:
3x 65. 2x75, 1x85%
wave 2:
3x 70, 2x80, 1x90% of 1RM

F: 4-5 reps each interval; 30x1; build
P/S: Build up, following waves;
can go lighter if form is an issue

WOD

7 min AMRAP; Short Mixed CF/Grip!
Climbing Ladder;
2, 4, 6, 8, 10 etc
-T2B
-KB Hang Squat Clean L/R [1L/1R = 2 reps]
so, 2x T2B + L/R Hang Clean
4+4 [2/2 L/R Hang ScClean]
6+6 [3/3 L/R]

F: Russian KBS or Single Arm Russian KBS light + Hanging Knee Raise
P: 53/35#
S: 70/53# or heavier + unbroken T2B each round