Heavy walking front rack lunges (10 steps) After 2 warm up sets find 3 heaviest sets WOD 4 rounds 30 DU’s 15 box jumps 24/20 15 goblet squats 53/35

Hero WOD Harper 23 min AMRAP 9 chest to bar pull-ups 15 power cleans 135/95 21 air squats 400m run with 45/25 plate

Find a 1rm front squat WOD 800m run 80 air squats 8 muscle ups (ring or bar) 400m run 40 air squats 4 muscle ups (ring or bar) *Scale muscle ups with strict pull-ups or ring rows

Work to a heavy set of 1 power snatch + 1 hang snatch WOD 12 min 7 kb snatch (right arm) 14 kb swings 7 kb snatch (left arm) 30 second plank CFO shirt pre-orders!...

Find a 1rm Back Squat WOD Long Tabata 8 rounds Wall balls 8 rounds Push-ups 8 rounds Box jumps

Deadlift 3-3-3-3 WOD 3 rds 10 DL 185/125 20 knees to elbows 40 DU’s