STRENGTH/SKILL

4 Sets:

A1. Front Squat

F: 6-8 reps; 31x1 tempo

P/S: 4-5 reps; build to moderate set 21x1 tempo

Rest 30 sec

A2. DB/KB Bench Press x8-10 reps, arms together

all groups; build

Rest 1-2 min

WOD

"Heartbeat"

15 min AMRAP:

50 Double Unders

20 Wall ball

10 Burpees

Rest 60 sec active

Goal is similar splits across & minimal breaks

F: 100x Single Unders, 14x Wall Ball, 7x Burpee,

rest 30 sec

P: as rx

S: Ubroken sets each round