Strength

Front Squats

Tempo 1.3.1.3
Triples – moderate to heavy
25-30 minutes

WOD

21-15-9

Double KB Front Rack Squats
Double Front Rack KB Lunges

Cross-Training

WARM-UP

3 Rnds not for time
– 20 single unders
– 10 push ups
– 20 Alt Lunges

SKILL

Double Unders

WOD “FERGIE”

5 Rnds for Max Bench Reps
Max Reps Dumbbell Bench Press (50/30)
– after fail –
20 Dumbbell Stiff Leg Deadlifts
20 Weighted Dumbbell Hip Thrusters