Pre WOD:

Pulling Strength:
4 sets*5 Supinated Weighted Pull Ups
3 sets*25 Lat Pull Down

 

WOD:

Front Squat:
4 sets: 1 Paused* Front Squats+2 Front Squat
80% (1 Sec Pause in bottom)

B, 1 rounds of:
3 min AMRAP of:
8 Front Squats 40/30 kg
8 Box Jump Overs 24/20 inch

rest 2 min

3 min AMRAP of:
2 Wall Walks
12 Wall Balls 9/6 kg

rest 1 min

Post WOD:

Leg Accessories:
3 Rounds for quality 8/8
SL Lateral Box Step Ups 15/15
Banded Hamstring Curl Adjust
intensity to RIR 2