STRENGTH
Back Squats
Every 2:00 minutes x 6
0:00 - 3 @ 75%
2:00 - 1 @ 85%
4:00 - 3 @ 78%
6:00 - 1 @ 88%
8:00 - 3 @ 80%
10:00 - 1 @ 90%
WOD
Every 3 minutes x 6 complete:
6 Single Arm Dumbbell Shoulder Press (each arm)
8 Front Squats (bar taken from the floor)
10 Bent Over Rows
*Choose moderate to heavy weights for each movement.