Warm up
MB Crush
Then
Chest Primers
– 200 meter MB walk
– 10 Push Outs
Then
Plate Squats- warm up to strength
Strength
Front Squats – 30 minutes
Tempo 1.3.1.3
Triples (with rack- go heavy)
WOD
4 Rounds for time
12 Ring Rows (inverted row)
30 Air Squats
20 Push Press (KB/DB)