Strength5x3 Front Squat all @80-85% 1RM
5×3 Front Squat all @80-85% 1RM
WOD
E3MO3M for 30 Minutes: Barbell Complex + decreasing bar facing burpees
Complex is: 5 Deadlifts + 4 Hang Power Cleans + 3 Front Squats + 2 Thrusters + 1 STO
Mins 0-3, 3-6, 6-9, 9-12: 95/65, 10/9/8/7 bar facing burpees
Mins 12-15, 15-18: 115/80, 6/5 bar facing burpees
Mins 18-21, 21-24: 135/95, 4/3 bar facing burpees
Mins 24-27, 27-30: 155/105, 2/1 bar facing burpees
*205 Reps if completed RX
ADV WOD
8 Min AMRAP:
10 DB Thrusters (2×50/35)
10 HSPU
-5 Min Rest-
12 Min AMRAP:
5 Clusters (135/95)
2x20ft Handstand Walk(4 reps) or 4 Wall Walks
*score is total rounds + reps from both AMRAP’s
TEC WOD
35min AMRAP
Blvd Run
10 Pushups
10 V-ups
200m Run (2×100’s)
10 Squats
10 Hollow Rocks
