Strength:

Front Squat

5×40%, 5×50%, 3×60%, 3×80%, 3×85%, 3 or more x 90%

WOD:

6min AMRAP

10 Ball slam  (25/15)

10 T2B

Rest 3min

6min AMRAP

15 KBS  (53/35)

10 Box jump  (24/20)

Rest 3min

2min AMRAP of Slam ball sit-ups against wall