Tuesday May 16

Warm Up-
800m Run
3 Rnds:
4 Press
8 Front Squats
12 Ring Rows

Pick 1:

Strength-
Front Squat EMOM:
Climbing in weight
Min 1 - 4: 2 PAUSE front Squats
Min 5 REST
Min 6-9: 1 PAUSE squat + 1 Front Squat
Min 10 REST
Min 11-13: 1 Front Squat

Endurance-
Pick either row, bike, run, or jump rope *if available you may change each rnd* 
3min AYCE-
12/8c Row or 10/8c Bike or 40 Dubs/80 Singles or 100m Run
12 Front Squats 95/65
-2min Rest
3min AYCE-
12/8c Row or 10/8c Bike or 40 Dubs/80 Singles or 100m Run
8 Front Squats 135/95
-2min Rest
3min AYCE-
12/8c Row or 10/8c Bike or 40 Dubs/80 Singles or 100m Run
4 Front Squats 185/125


WOD-
For Time *10min cap*
21-15-9
DB Snatch 65/45
Ring Dips

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