STRENGTH/SKILL

A. Build to 1RM Back Squat

F: Build to tough 5 @30x0: Build [newbies 10RM; 30x0 DB FSq]

P/S: Build to 1RM

WOD

B. "Gone in 15 Seconds"

4 sets: 15 sec on/45 sec off: rotate through [12 min total]

1. Sled Sprint/Push - Tough weight [ALL GROUPS]

2. DB Renegade Row- Tough weight [ALL GROUPS]

3. Power Clean 135/95#

F: Slam Ball Fast

P: as rx - scale # down

S: 185/125#