STRENGTH/SKILL

A. 5 Sets : One Set every 2 min for 10 min;

A. Front Squat x5 w/2 sec pause,

F: DB x10; 22x0 tempo

P/S: Build to a tough set of 5 reps

WOD

B. "You Break, You Buy"

15 min AMRAP:

Run 200m

10 OHS

Max Rep Unbroken Strict Pull Up

rest 30 sec after each round

F: Run 200m + 10x KB Front Squat +Unbroken Ring Row

P: Run 200m + 10x OHS 75/53# + Max unbroken Strict Pull Up

S: Run 200m + 10x OHS 95/65# + Max Unbroken Strict CtB Pull Up